CrossFit Programme February 3rd – 9th
First CrossFit Cycle 2025
Week 5
Exercise should be regarded as tribute to the heart.
You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.
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 – Pull + Power + Front Squat + Split Jerk ( 2 + 2 + 2 + 2 )
Today’s Workout:
Double Unders x 20-30-40-50-60
Dual DB Snatch x 8-10-12-14-16 @ 17.5/12.5kg
Dual DB Alt Lunges x 10 Total
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 – Pull + Power + OHS ( 2 + 2 + 2 )
Today’s Workout:
Cals x 7/11
Hang Power Clean & Jerk x 5 @ 60/40kg
Wednesday – Conditioning
WOD 1
Burpee x 15
Sit Ups x 15
Box Jumps x 15
WOD 2
Alt Box Step Ups x 50 Total
KBS x 40
KB Squats x 30
Toes – Bar x 20
HSPU x 10
WOD 3
Deadlifts x 4
Push Press x 4
Thruster x 4
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.
Bench Press x 15
P2.
Cals x 15/20
P3.
D-Ball GTS x 8
D-Ball Squat x 8
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
3 Rounds for time of:
Clean and press 10x @75/60kg
Muscle-ups/pull-up + press-ups 5/10+10
5-4-3-2-1 reps for time:
Deadlift: @160/110
HSPU x10
For time:
30 DB/KB Burpees, 2×20/15
750mtr/40-30 Calories, row/ski-Air Bike