CrossFit Programme November 11th – 17th

Posted 10th November 2024 by Anthony Waller

Third CrossFit Cycle 2024

Week 9

Dead last finish is greater than did not finish, which trumps did not start.

Lock in, make these final few sets and reps count and be prepared to reap the rewards for your labour. It’s been so impressive to see you all push the limits week in week out throughout this training cycle.

Dominating weights, conquering gymnastic skills and smoking reps that seemed like crazy numbers only a few weeks ago.

You’ve earned this, don’t let it slip now and be sure to give yourself a hug and remind yourself that without YOU Momentum wouldn’t be what it is.

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 x 5-5-3-3

A2. Single Arm DB Row x 10 e.s

A3. Knee Up External Rotation x 10 e.s

B. Clean & Jerk ~ Power Clean + Clean & Jerk ( 2 + 1 )

Today’s Workout:

AMRAP

Double Unders x 20 ( +10 Each Round )

Alt DB Snatch x 14 Total @ 17.5/2.5kg

HSPU x 7

Tuesday

A1. Sumo Deadlift x 5-5-3-3

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 35/50

Front Squats x 10 @ 70/45kg

Hand Release Push Ups x 10

Cals x 35/50

Wednesday – Conditioning

WOD 1

Row x 2K

Wall Balls x 50

WOD 2

Run x 1600m

Burpees x 50

WOD 3

Cals x 60/80

Power Clean & Jerk x 50 @ 42.5/30kg

Thursday – Gymnastics

Friday

A1. Bench Press x 5-5-3-3

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:

P1.

AKBS x 12 @ 24/16kg

Wall Walks x 4

P2.

Weighted Sit Ups x 12

Hollow Body Rocks x 12

Saturday

A1. Front Squat x 5-5-3-3

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

400m Run or 40cals row-ski or 30cals bike

10 Clean & Jerks, 60/40