CrossFit Programme January 6th – 12th

Operation Level Up

2025 Loading…….

First CrossFit Cycle 2025  

Week 1

Regenerated and ready, things are about to get real sweet and real naughty under our beloved arches. 

The year ahead will no doubt have hills to climb, hurdles to manoeuvre so to help you do this we’ll be bringing programming that will tantalise your inner beast out and create a body so strong mount Olympus will be calling. 

Creating the type of physique and mind destined for the likes of Valhalla will take discipline, focus and constant nurture so strap in for the ride and take each day as it’s comes, one task at a time. 

Big things are made up of lots of little things and if we keep up with the daily checklist the big picture will be revealed. Your goals and targets will be laying in a wreck at your feet smashed to pieces because you turned up and put in the blood, sweat and tears that were required of you. 

You know what you have to do and we’ll be here to support you along the way. 

2025 Lessgo! 

See you at work.

Monday – Front Squat + Clean & Jerk 

Tuesday – Deadlift + HSPU + Snatch 

Wednesday – Conditioning 

Thursday – Gymnastics 

Friday – Back Squat + Pull Ups 

Saturday – Bench Press + Dips  

Sunday – Sunday Service 

Monday 

A1. Front Squat – 5/3/1

A2. FFE Split Squats x 10-12 e.s

A3. Single Arm Sots Press w/ DB/KB x 10 e.s

B. Clean & Jerk – Hang Pull + Hang Power + Push Jerk ( 2 + 2 + 2 )

Today’s Workout: 

Partner ~ Both Working 

P1. 

Dual DB Devils Press x 6 @ 17.5/12.5kg 

Dual DB Thrusters x 12 @ 17.5/12.5kg 

Burpee o/ DBs x 6 

P2. 

Cals x 8/12 

KB Box Step Ups x 12 Total @ 24/16kg 

Tuesday

A1. Deadlift – 5/3/1

A2. Strict Handstand Push Up x 3-5

A3. Trap 3 Raise w/ DB x 10-12 e.s

B. Snatch – Hang Pull + Hang Power + BTN Power Jerk ( 2 + 2 + 2 )

Today’s Workout: 

Double Unders x 30 

OHS x 15 @ 35/25kg 

Toes – Bar x 7 

Wednesday – Conditioning 

WOD 1 

Everybody say “Grace” 

Clean & Jerk 

12-9-6-3 ( 4/4/4/4 min blocks ) 

M @ 70/80/90/100kg 

F @ 50/60/70/80kg 

WOD 2 

Cardio x 400m 

Dual DB Deadlift x 15 @ 15/10kg 

Wall Ball x 15 

WOD 3 

Cals x 7/11 

Dips x 10 

Ring Rows x 15 

Box Step Ups x 20 Total 

Thursday – Gymnastics 

Friday 

A1. Back Squat – 5/3/1

A2. Strict Pull Ups x 10 ( Use Band if Needed )

B1. Bulgarian Split Squats w/ DB x 10-12 e.s

B2. Banded KB Deadlift x 8-10

B3. Cuban Rotations w/ BB/DBs x 10

B4. Zottman Curls x 10

Today’s Workout: 

Single Arm DB Clean & Press x 10 Total @ 22.5/15kg 

Hand Release Push Ups x 10 

V-Ups x 10 

Saturday 

A1. Bench Press – 5/3/1

A2. Bent Over Row x 10

B1. Dips x 10 ( Use Band if Needed )

B2. Poliquin Lateral Raises x 10-12

B3. BB Bicep Curls x 8-10

B4. Lying DB Tricep Extension x 10-12

Today’s Workout:

Waller Special

Sunday – Service 

Mini “Murph”

For time:

800m Run row/ski 80 kcal bike 60Kcals

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

“DT”

5 Rounds for time of:

12 Deadlifts, 70/45

9 Hang Power Cleans, 70/45

6 Push Jerks, 70/45