CrossFit Programme January 13th – 19th
First CrossFit Cycle 2025
Week 2
Week one in the bag and away we go. We must push harder than yesterday if you want a different tomorrow.
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:
Deadlift x 5 @ 70/45kg
Burpee o/ Bar x 5
Power Clean x 5
Burpee x 5
Front Squat x 5
Burpee x 5
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:
Cals x 8/12
Thruster x 8 @ 45/30kg
STOH x 8
Wednesday – Conditioning
WOD 1
Back Squat x 10 @ 80/50kg
Run x 400m
Box Jumps x 10
WOD 2
P1.
Cals x 12/15
Single Arm KBS x 16 Total @ 24/16kg
P2.
Wall Walks x 3-5
WOD 3
P1.
Power Snatch x 7 @ 45/30kg
Chest – Bar Pull Ups x 7
P2.
Cals x 7/11
Pistols x 10 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:
P1.
Cals x 12/15
Deadlift x 6 @ 120/80kg
P2.
Dual KB Gorilla Row x 12 Total @ 24/16kg
Dual KB Alt Reverse Drop Lunges x 12 Total
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
AMARAP 20mins YGIG
Ladder 1-2-3-4-5-5-5-5-etc
Deadlift
Power clean
Hang squat clean
Push jerk
AMRAP in 20 minutes
Handstand Push-Ups x5
Pistols (alternating legs) x10
Pull-Ups x15
Kcasl x20