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CrossFit Programme December 9th – 15th

Posted 8th December 2024 by Anthony Waller

 

 

WRAP PARTY 3/6 

 

Winter Throwdown Complete!! After another epic in-house competition it’s time for a little remix with the programming to keep us on our toes and ride out a truly successful 2024.

 

Pump the breaks where needed but if it’s on don’t hold back.

 

You must expect things of yourself before you can do them.

 

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 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Dual DB RFE Split Squats x 12 e.s

A3. EZ Bar Bicep Curls x 8-10

A4. Ring Rows x 15-20

 

B. Snatch ~ Power x 4 E2MOM

 

Today’s Workout: 

 

“FRAN” 

 

Thruster x 21-15-9 

Pull Ups x 21-15-9 

 

@ 42.5/30kg 

 

Tuesday

 

A1. Back Squat x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Box Jump x 3 * Test your Vert *

A3. Dual DB Bent Over Row x 10-12

 

B. Cleans ~ Hang Power + Power + Squat Clean ( 2 + 1 + 1 )

 

Today’s Workout: 

 

Cals x 20/30 Each 

 

Power Clean x 4 @ 70/45kg 

Squat Clean x 3 

Front Squat x 2  

 

Cals x 20/30 Each 

 

Wednesday – Conditioning 

 

WOD 1 

 

Run x 400m 

HSPU x 7-14-21 

Rope Climb x 5 

 

WOD 2 

 

Cals x 10/15 

Deadlift x 12-9-6-3 @ 140/90kg 

Burpee Box Jump x 12-9-6-3 @ 30/24” 

 

WOD 3 

 

Double Unders x 50 

Dual DB Clean & Press x 8 @ 22.5/15kg 

Air Squats x 25 

 

Thursday – Gymnastics

 

Friday 

 

A1. Deadlift x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Seated Dual DB Seesaw Press x 10 Total

A3. Dual DB Lateral Raises x 15

 

B1. Dual DB Reverse Drop Lunges x 10 e.s

B2. Chin Ups x 5+

B3. Knee Uo External Rotation x 10 e.s

 

Today’s Workout:

 

P1. 

 

AKBS x 14 @ 24/16kg 

Wall Walks x 3 

 

P2. 

 

Cals x 17/22 

 

Saturday 

 

A1. Strict OH Press x 8-6-4-2-2  * Build Weight as Reps Drop *

A2. Single Arm DB Row x 5 + 10 e.s * Do five heavy reps then quickly drop the weight down and complete ten reps *

 

B1. Tall Kneeling Filly Press x 10 e.s

B2. Single Arm Ring Rows x 8 e.s

B3. KB Kang Squat x 10-12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

warm-up -8min

Power Cleans and press x5

Kcals x12-15

5x Round for time of:

 Single-unders x75

 Clean & Jerks, 80/50×3

3x rounds

Wallballs x21

Power Cleans 60/40 x15

HSPU x9

1x round

50x T2B

as many kcals in reaming time