CrossFit Programme January 27th – February 2nd

First CrossFit Cycle 2025  

Week 4 ~ DELOAD 

Once you are exercising regularly, the hardest thing is to stop it. The secret of getting ahead is getting started.

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 x 10 @ 50-60%

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 Power + Push Jerk ( 1 + 1 ) ~ Build to a Challenging Weight for the Day

Today’s Workout: 

KBS x 12 

KB Goblet Squat x 8 

Burpee Pull Up x 4 

Tuesday

A1. Deadlift x 10 @ 50-60%

A2. Strict Handstand Push Up x 3-5

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

B. Snatch – Hang Power + BTN Power Jerk ( 1 + 1 ) ~ Build to a Challenging Weight for the Day

Today’s Workout: 

P1. 

Alt DB Snatch x 12 Total @ 22.5/15kg 

Box Jumps x 6 

P2. 

Cals x 12/15 

Wednesday – Conditioning 

WOD 1 

Deadlift x 50 

Wall Balls x 40 

Deadlift x 50 

Wall Walks x 20 

Deadlift x 50 

Toes – Bar x 40 

@ 70/50kg 

WOD 2 

Power Clean x 5 @ 50/35kg 

Front Squat x 10 

Cals x 27-24-21-18-15 // 21-18-15-12-9

WOD 3 

Weighted Sit Up x 100 @ 10/15kg 

Thursday – Gymnastics 

Friday 

A1. Back Squat x 10 @ 50-60%

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: 

Back Squat x 9 

Dual DB Clean & Press x 6 

Dual DB Devils Press x 3 

Saturday 

A1. Bench Press x 10 @ 50-60%

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