CrossFit Programme March 3rd – 9th
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