Sort by tags

CrossFit Programme November 18th – 24th

Posted 17th November 2024 by Anthony Waller

 

 

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 

 

El jefe ~ TBC