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CrossFit Programme December 2nd – 8th

Posted 1st December 2024 by Anthony Waller

 

 

WRAP PARTY 2/6 

 

The only person you are destined to become is the person you decide to be.

 

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. AKBS x 12

A4. Prone Dual DB Lift OFFs x 15-20 ( *Chest Down on Toblerone* )

 

Today’s Workout: 

 

Partner Y.G.I.G ~ 50 : 50

 

Wall Balls x 120

BB Hang Power Snatch x 100 @ 30/20kg 

Cals x 80

BB Alt Lunges x 60 Total @ 30/20kg 

Burpee Box Jumps x 40

Chest – Bar Pull Ups x 20

Double Unders x 120

 

Tuesday

 

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

A2. Dual DB 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: 

 

Cals x 12/15 

D-Ball o/ Shoulder x 6 

Dual KB Gorilla Row x 20 Total @ 24/16kg 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 9/11 

Single Arm Devils Press x 3-5-7-9-11 Total @ 22.5/17.5kg 

 

WOD 2

 

Deadlift x 5-6-7-8-9-10 @ 80/60kg 

HSPU x 5 

 

WOD 3 

 

Run x 600m 

Power Clean x 15 @ 60/42.5kg 

Pull Ups x 30 

Power Clean x 15 

Run x 600m 

 

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:

 

Double Unders x 150 Each 

 

Hang Power Clean x 4 @ 42.5/30kg 

Thrusters x 8 

 

Double Unders x 150 Each 

 

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

B3. Banded KBS x 12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

5 Rounds for time of:

6 BB Hang Squat Clean Thrusters 60/45

12 Burpees

3 Rounds for time of:

500m Row

20 Dumbbell Bench Press, 22.5/15

5 Rounds for time of:

15 Dumbbell Deadlifts 22.5/15

12 Toes-to-bar

9m Handstand Walk /Handstand hold 60seconds