CrossFit Programme October 28th – November 3rd
Third CrossFit Cycle 2024
Week 7
Great works are performed, not by strength, but by perseverance.
Keep Pushing.
See you at work.
Monday – Back Squat + Clean & Jerk
Tuesday – Sumo Deadlift + HSPU + Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Bench Press + Chin Ups + Ring Dips
Saturday – Front Squat + Seated Shoulder Press
Sunday – Sunday Service
Monday
A1. Back Squat – 5/3/1 App
A2. Single Arm DB Row x 10-8-6-6 e.s ( Build Weight )
A3. Knee Up External Rotation x 10 e.s
B. Clean & Jerk ~ Hang Pull + Hang Squat + Full Clean + Split Jerk ( 1 + 2 + 1 + 2 )
Today’s Workout:
KBS x 21-15-9 @ 24/16kg
KB Goblet Squats x 21-15-9
Hand Release Push Ups x 21-15-9
Tuesday
A1. Sumo Deadlift – 5/3/1 App
A2. Cyclist Squat w/ DB/KB x 15
A3. Strict Handstand Push Up w/ Pause at Top ( x 2 HSPU + 3 sec Hold ) x 3
B. Snatch ~ Hang Pull + Hang Squat + Full Snatch ( 1 + 3 + 1 )
Today’s Workout:
Cals x 20/30
Dual DB Thrusters x 30 @ 17.5/12.5kg
Cals x 20/30
Dual DB Thrusters x 30
Wednesday – Conditioning
WOD 1
“DT”
5 Rounds
Deadlift x 12 @ 70/47kg
Hang Power Clean x 9
Push Jerk x 6
WOD 2
Cals x 12/15
Burpee Box Jumps x 8
HSPU x 8
WOD 3
Double Unders x 30
OHS x 10 @ 40/30kg
Thursday – Gymnastics
Friday
A1. Bench Press – 5/3/1 App
A2. Chin Ups x 10 ( Add Weight if Possible or Use Band if Needed )
B1. Ring Dip Complex ~ Strict Ring Dips + Hold at Top ( x 2 RD + 3 sec Hold ) x 3
B2. BB Reverse Bicep Curls x 6 ( Heavy ) + 12 ( Lighter Load )
B3. Weighted Sit Ups x 10
B4. Banded Reverse Crunches x 15
Today’s Workout:
Cals x 9/12
Dual DB Alt Lunge + Thruster x 6 @ 20/15kg
Chest – Bar Pull Ups x 6
Saturday
A1. Front Squat – 5/3/1 App
A2. Seated DB Shoulder Press x 10
B1. Pendlay Row x 10
B2. Dual DB Bulgarian Split Squats x 10 e.s
Today’s Workout:
Waller Special
Sunday – Service
YGIG for quality 10xE90sec
Deadlifts x3
Power clean x2
Split jerk x1
24 mins EMOM
12-15 T@B
10-12 Kcals
3-5 wall walks
10-12 Kcals
12-15 box jumps
10-12 Kcals