Sort by tags

CrossFit Programme February 17th – 23rd

Posted 16th February 2025 by Anthony Waller

 

 

First CrossFit Cycle 2025  

 

Week 7 

 

All progress takes place outside the comfort zone. Just believe in yourself. Even if you don’t, just pretend that you do and at some point, you will.

 

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. Single Leg Box Step Up  x 10-12 e.s

A3. Seesaw Press w/ DB x 20 Total

 

B. Clean & Jerk – Pull + Power + Front Squat + Split Jerk ( 2 + 2 + 2 + 2 )

 

Today’s Workout: 

 

P1. 

 

Cals x 18/22 

 

P2. 

 

Dual KB Gorilla Rows x 8 Total 

Dual KB Deadlift x 8 

Dual KB Swing x 8 

 

Tuesday

 

A1. Deadlift – 5/3/1

A2. Strict Handstand Push Up x 3-5

A3. Chest Support Y Raises w/ DB x 10-12 e.s

 

B. Snatch – Pull + Power + OHS ( 2 + 2 + 2 )

 

Today’s Workout: 

 

P1. 

 

Dual DB Thruster x 8 @ 17.5/12.5kg 

Dual DB Box Step Over x 6 

Dual DB Devils Press x 4 

 

P2. 

 

Wall Walks x 3 

 

Wednesday – Conditioning 

 

WOD 1 

 

2 Rounds 

 

Hang Clean x 9 

Front Squats x 9 

STOH x 9 

 

3 Rounds 

 

Hang Clean x 6 

Front Squats x 6 

STOH x 6 

 

4 Rounds 

 

Hang Clean x 3 

Front Squats x 3 

STOH x 3 

 

@ 40/50/60kg 

@ 37.5/42.5/47.5kg 

 

WOD 2 

 

Rope Climb x 5-4-3-2-1 

Cals x 8/10 

 

WOD 3 

 

Double Unders x 300 

OHS 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. Knee Up External Rotation w/ DB x 10 e.s

B4. Alt DB Hammer Curls x 12-16 Total

 

Today’s Workout: 

 

Burpee x 15 

Alt DB Snatch x 24 Total 

 

Burpee x 15 

Alt DB Snatch x 20 Total 

 

Burpee x 15 

Alt DB Snatch x 16 Total 

 

Burpee x 15 

Alt DB Snatch x 12 Total 

 

@ 17.5/20/25/30kg 

@ 15/17.5/20/25kg 

 

Saturday 

 

A1. Bench Press – 5/3/1

A2. Bent Over Row x 10

 

B1. Dips x 10 ( Use Band if Needed )

B2. DB Lateral Raises x 5-10-15 (Drop Weight as Reps Increase)

B3. BB Bicep Curls x 8-10

B4. Lying DB Tricep Extension x 10-12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

24 mins -quality

Power cleans and push jerk x3 @80/60kg +

Pull ups x9

20mins

1-2 min Kcals 24/36

3 T2B x12-15

4 Thrusters x10 @45/30

5 Rest