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CrossFit Programme February 3rd – 9th

Posted 2nd February 2025 by Anthony Waller

 

 

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