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CrossFit Programme November 25th – December 1st

Posted 24th November 2024 by Anthony Waller

 

 

WRAP PARTY WEEK 1/6 

 

GAME, SET & MATCH.

 

That’s a wrap on 2024 official programming. The new programme starts January 6th so between now and then we’re going to be mixing things up, playing it fast and loose and having some fun with a much more fluid structure.

 

See you at work.

 

Monday – Bench Press 

Tuesday – Back Squat 

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift 

Saturday – Strict OH Press 

Sunday – Sunday Service

 

Monday 

 

A1. Bench Press x 3 + 10 ( 85% + 60% ) * Do three heavy reps then quickly drop the % down and complete ten reps *

A2. Dual DB RDL x 15-20

A3. Prone Dual DB Straight Arm Lift OFFs x 15-20 ( *Chest Down on Toblerone* )

 

B. Snatch ~ Hang Power + Power + Full x ( 2 + 2 + 2 )

 

Today’s Workout: 

 

Cals x 8/10 

Power Clean x 8 @ 50/35kg 

Front Rack Reverse Lunges w/ BB x 8 Total 

 

Tuesday

 

A1. Back Squat x 3 + 10 ( 85% + 60% ) * Do three heavy reps then quickly drop the % down and complete ten reps *

A2. Single Leg Box Step Up x 10 e.s

A3. Dual DB Chest Support Row x 10

 

B. Cleans ~ Power Clean + Front Squat + Squat Clean x ( 2 + 2 + 2 )

 

Today’s Workout: 

 

Double Unders x 30 

Alt DB Snatch x 10 Total @ 22.5/17.5 kg 

DB Goblet Squats x 15 

 

Wednesday – Conditioning 

 

“LUMBERJACK 20” 

 

Deadlifts x 20 

 

Run x 400m 

 

KBS x 20 @ 32/24kg 

 

Run 400m 

 

OHS x 20 @ 52/34kg 

 

Run 400m 

 

Burpee x 20 

 

Run 400m 

 

Chest – Bar Pull Ups x 20 

 

Run 400m 

 

Box Jumps x 20 @ 24/20” 

 

Run 400m 

 

Single DB Squat Clean x 20 @ 20/15kg 

 

Run x 400m 

 

Thursday – Gymnastics

 

Friday 

 

A1. Deadlift x 3 + 10 ( 85% + 60% ) * Do three heavy reps then quickly drop the % down and complete ten reps *

A2. Dual DB Bench Press x 10

 

B1. FFE Split Squats x 10 e.s

B2. Pull Ups x 5+

B3. Powell Raises x 10 e.s

 

Today’s Workout:

 

Cals x 7/11 

Dual DB x Renegade Row x 10 Total @ 20/15kg 

Dual DB Devils Press x 5 

Dual DB Push Press x 10 

 

Saturday 

 

A1. Strict OH Press x 3 + 10 ( 85% + 60% ) * Do three heavy reps then quickly drop the % down and complete ten reps *

A2. Single Arm DB Snatch Row x 5 e.s

 

B1. Half Kneeling Single Arm DB Shoulder Press x 10 e.s

B2. Ring Rows x 15-20

B3. Banded KBS x 12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

5 rounds or 12mins

Power clean x5 rx75/50

Wall balls x15

12min AMRAP

7 Devil Press, 2×20/15

7 Box Jumps

7 Pull-ups

Amrap 25 minutes of:

Bike 32/24 kclas

Row 400/500mtrs

Run400m

Ski 400/500mtrs