CrossFit Programme November 18th – 24th
Third CrossFit Cycle 2024
Week 10 – TEST WEEK
It is Time.
You have to push past your perceived limits, push past that point you thought was as far as you can go.
You shall gain, but you shall pay with sweat, blood, and vomit.
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
A. Back Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B. Clean & Jerk ~ 1 Rep Max
Optional Extras ; Total Sets – Coaches Choice
C1. Single Arm DB Row x 10 e.s
C2. Knee Up External Rotation x 10 e.s
Today’s Workout:
AMRAP
Dual DB Squat Cleans x 5 @ 20/17.5kg
Dual DB Box Step Overs x 5 Total
Burpee Box Jumps x 5
Tuesday
A. Sumo Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B. Snatch ~ 1 Rep Max
Optional Extras ; Total Sets – Coaches Choice
C1. Cyclist Squat w/ DB/KB x 20
C2. Strict Handstand Push Ups x Max Reps
Today’s Workout:
AMRAP ~ Partner Both Working
P1.
Power Snatch x 6 @ 45/30kg
Wall Walks x 4
P2.
Run x 400m
Wednesday – Conditioning
PARTNER
A ~ Cals x 18/22 Each
B ~ Y.G.I.G Per Round – 4 Rounds Each
Hang Power Clean x 5
STOH x 5
Muscle Ups // Chest – Bar Pull Ups x 5
C ~ Cals x 18/22 Each
D ~ Y.G.I.G Per Round – 4 Rounds Each
Burpee x 4
Alt DB Snatch x 4-6-8-10-12 Total @ 22.5/17.5kg
HSPU x 5
E ~ Cals x 18/22 Each
F ~ Y.G.I.G Per Round – 4 Rounds Each
Hang Power Clean x 5
STOH x 5
Muscle Ups // Chest – Bar Pull Ups x 5
G ~ Cals x 18/22 Each
Thursday – Gymnastics
Friday
A. Bench Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B1. Weighted Chin Ups x 3-3-2-2-1-1 ~ Build to a Max
B2. Weighted / Body Weight Strict Ring Dips x 3-3-2-2-1-1 ~ Build to a Max
Optional Extras ; Total Sets – Coaches Choice
C1. BB Bicep Curls x 10
C2. Dual DB Lying Tricep Extensions x 10
C3. Weighted Sit Ups x 10
C4. Banded Reverse Crunches x 15
Today’s Workout:
P1.
Bench Press x 10 @ 70/40kg
Deadlift x 10 @ 90/60kg
P2.
Run x 400m
D-Ball o/ Shoulder x 4
Saturday
A. Front Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B. BB Standing Strict Shoulder Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
Optional Extras ; Total Sets – Coaches Choice
C1. Pendlay Row x 10
C2. Bulgarian Split Squats x 10 e.s
Today’s Workout:
Waller Special
Sunday – Service
For time:
100mtr row/ski
50 Deadlifts @70/50
40 Wall Ball Shots
30 Power clean n press @70/50
20 MU or 40pullups/40pressups
10 Thrusters
1000mtr row/ski or Bike 60kcals
10 Thrusters @70/50
20 HSPU
30Power clean n press
40 T2B
50 Deadlifts
1000mtr row/ski or Bike 60kcals