CrossFit Programme February 10th – 16th
First CrossFit Cycle 2025
Week 6
You miss one hundred percent of the shots you don’t take. If something stands between you and your success, move it. Never be denied.
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:
P1.
Cals x 12/16
P2.
Deadlift x 12 @ 60/45kg
Burpee o/ Bar x 6
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:
P1.
Cals x 15/20
P2.
Hang Power Snatch x 7 @ 45/30kg
Toes – Bar x 7
Wednesday – Conditioning
WOD 1
Bench Press x 12-14-16-18-20 @ 70/45kg
AKBS x 12-14-16-18-20 @ 24/16kg
Cals x 12-14-16-18-20
WOD 2
HSPU x 10
D-Ball o/ Shoulder x 6
WOD 3
Cals x 10/12
Pull Ups x 8
KB Goblet Squats x 15 @ 24/16kg
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 50
Double DB Squat Clean x 6 @ 22.5/15kg
Double DB Push Press x 10
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
HSPU x30
Deadlifts x30 @100/65kg
T2B x30
Cleans x30 @70/45kg
Pull-ups x30
Thrusters x30 @50/35kg
Row/ski x500mtrs
Doble undress x60
Row/ski x500mtrs
Burpees x30