CrossFit Programme January 20th – 26th

First CrossFit Cycle 2025  

Week 3 

Take care of your body. It’s the only place you have to live.

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: 

For Time

Ski Erg x 50 cals 

Rower x 50 cals 

Echo Bike x 50 cals 

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: 

P1. 

Hang Squat Clean x 6 @ 55/40kg 

HSPU x 6 

P2. 

Cals x 7/11 

Air Squats x 20 

Wednesday – Conditioning 

WOD 1 

Row x 2K 

Wall Balls x 50 

WOD 2 

Run x 1600m 

Burpees x 50 

WOD 3 

Cals x 60/80 

Power Clean & Jerk x 50 @ 42.5/30kg 

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: 

Double Unders x 150 Each 

STOH x 7 @ 50/35kg 

Toes – Bar x 7 

Double Unders x 150 Each 

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 

El jefe ~ TBC