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CrossFit Programme November 4th – 10th

Posted 3rd November 2024 by Anthony Waller

 

 

Third CrossFit Cycle 2024  

 

Week 8 ~ Deload 

 

“The goal when we experience adversity is to be able to say this is what I have trained for, for this is my discipline.”

 

Onwards we march with the finish line only a few weeks away.

 

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. Pause Back Squat x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

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 ~ Power Clean + Full Clean + Split Jerk ( 2 + 1 + 1 ) *Build to a Technical Max for the day*

 

Today’s Workout: 

 

Hang Power Clean x 7 @ 42.5/30kg 

Front Squat x 7 

Toes – Bar x 7 

 

Tuesday

 

A1. Halting Sumo Deadlift x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

A2. Cyclist Squat w/ DB/KB x 15

A3. Strict Handstand Push Up x Max Effort + Kipping HSPU x Max Effort

B. Snatch ~ Power Snatch + Full Snatch ( 2 + 1 )

 

Today’s Workout: 

 

Cals x 11/15 

Deadlift x 10 @ 90/60kg 

Wall Balls x 15 

 

Wednesday – Conditioning 

 

Cash In – Run x 800m

 

Squat Clean x 3 @ 70/45kg 

Box Jumps x 6 

 

Squat Clean x 3 

Pull Ups x 6 

 

Squats Clean x 3 

HSPU x 6 

 

Squat Clean x 3 

Alt DB Devils Press x 6 Total @ 22.5/17.5kg 

 

Cash Out – Run 800m 

 

Thursday – Gymnastics

 

Friday 

 

A1. Close Grip Bench Press x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

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 Max Effort + 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:

 

Bench Press x 10 

Dual DB Power Clean & Jerk x 10 @ 17.5/12.5kg 

Cals x 7/11 

 

Saturday 

 

A1. Front Squat x 8-6-4-2 ( Pause 5 sec on the first rep only of every set )

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 

DB/KB complex

x5 rounds @24-25/16-20

Double arm swing x24

Single arm clean x12 ea

Single arm Thrusters x6ea

Kcals x 18/24

Rope climbs x10

Heavy suitcase carry -Stean street

HSPU x30

Heavy suitcase carry -Stean street

Pull ups x30

Heavy suitcase carry -Stean street

Rope climbs x10