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CrossFit Programme February 24th – March 2nd

Posted 23rd February 2025 by Anthony Waller

 

 

First CrossFit Cycle 2025  

 

Week 8 ~ DELOAD  

 

The harder you work and the more prepared you are for something, you’re going to be able to persevere through anything.

 

Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.

 

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 @ 55-65%

A2. Single Leg Box Step Up  x 10-12 e.s

A3. Seesaw Press w/ DB x 20 Total

 

B. Clean & Jerk – Power + Squat Clean + Split Jerk ( 1 + 2 + 1 )

 

Today’s Workout: 

 

Run x 400m 

Power Clean x 10 @ 70/50kg 

 

Tuesday

 

A1. Deadlift x 10 @ 55-65%

A2. Strict Handstand Push Up x 3-5

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

 

B. Snatch – Power + OHS + Squat Snatch + OHS ( 1 + 1 + 1 + 1 )

 

Today’s Workout: 

 

P1. 

 

Cals x 15/20 

 

P2. 

 

Dual DB Renegade Row x 10 Total @ 22.5/17.5kg 

Dual DB Push Ups x 5-10 

Dual DB Alt Lunges x 10 Total 

 

Wednesday – Conditioning 

 

WOD 1 

 

Thrusters x 21 @ 42.5/30kg 

Pull Ups x 9 

 

Thrusters x 15 

Pull Ups x 15 

 

Thrusters x 9 

Pull Ups x 21 

 

WOD 2 

 

Double Unders  x 50-80-110 

Burpee o/ Bar x 21-15-9 

 

WOD 3 

 

Hang Power Clean x 3-6-9-12-15 @ 60/40kg 

TTB x 9 

 

Thursday – Gymnastics 

 

Friday 

 

A1. Back Squat x 10 @ 55-65%

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: 

 

P1. 

 

Cals x 9/13 

Dual KB Swings x 12 @ 24/16kg 

 

P2. 

 

Dual DB STOH x 12 @ 17.5/12.5kg 

Dual DB Squat Cleans x 6 

Dual DB Devils Press x 3 

 

P3. 

 

Front Rack / Zercher Hold x Until Switch 

 

Saturday 

 

A1. Bench Press x 10 @ 55-65%

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 

 

El jefe ~ TBC