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CrossFit Programme March 3rd – 9th

Posted 2nd March 2025 by Anthony Waller

 

 

First CrossFit Cycle 2025  

 

Week 9 

 

If you want something you’ve never had, you must be willing to do something you’ve never done.

The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.

Continuous improvement is better than delayed perfection.

 

See you at work.

 

Monday – Front Squat + Clean & Jerk

Tuesday – Deadlift + HSPU + Snatch

Wednesday – Conditioning

Thursday 

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 – Power + Squat Clean + Split Jerk ( 1 + 2 + 1 )

 

Today’s Workout: 

 

P1. 

 

Dual DB Clean & Press x 8 @ 17.5/12.5kg 

Dual DB Thruster x 8

Dual DB Box Step Ups x 8

 

P2. 

 

Bench Press x 10 

Burpee x 5 

 

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

 

Today’s Workout: 

 

Double Unders x 30 

Alt DB Snatch x 8 Total @ 25/17.5kg 

HSPU x 8 

 

Wednesday – Conditioning 

 

WOD 1 

 

Each In ~ Run x 800m 

 

Burpee x 50 

Pull Ups x 50 

Air Squats x 50 

 

Cash Out ~ Run x 800m 

 

WOD 2 

 

Power Clean x 2

Hang Squat Clean x 2

Squat Clean x 2 

 

@ 70/50kg 

 

WOD 3 

 

Wall Walk x 2 

Deadlift x 8 

Cals x 12/16 

 

Thursday 

 

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: 

 

P1. 

 

Cals x 18/22 

 

P2. 

 

AKBS x 10 @ 24/16kg 

Alt KB Lunges x 10 Total 

 

P3. 

 

Back Squats x 10 

 

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 

 

10 rounds YGIG per movement

Hang power cleans x5 @60/45kg plus

Clean and press x5

5 rounds

T2B/T2R x18

Dball OS+sqaust 8+16

5min ME Kcals