CrossFit Programme March 10th – 16th
First CrossFit Cycle 2025
Week 10 – TESTING
ALL GAS NO BREAKS ⛽️
Once you learn to quit, it becomes a habit.
It’s hard to beat a person who never gives up.
Do something today that your future self will thank you for.
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
A. Front Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B. Clean & Jerk ~ 1 Rep Max
Optional Extras ; Total Sets – Coaches Choice
Single Leg Box Step Up x 10-12 e.s
Seesaw Press w/ DB x 20 Total
Today’s Workout:
P1.
Double Unders x 30
Front Squat x 8 @ 70/50kg
P2.
OH Plate / Dual KB Farmers Hold x Until Switch
Tuesday
A1. Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
A2. Strict Handstand Push Up x Max Reps / Deficit
B. Snatch ~ 1 Rep Max
Today’s Workout:
P1.
Cals x 9/13
Deadlift x 8 @ 110/75kg
P2.
Dual DB Push Press x 7 @ 22.5/15kg
Dual DB Reverse Lunges x 14 Total
Wednesday – Conditioning
WOD 1
Cals x 25/40 Each
Power Clean x 6 @ 70/50kg
Wall Balls x 12
Toes – Bar x 6
Wall Walks x 4
Cals 25/40 Each
Power Snatch x 6 @ 50/30kg
Burpee D-Ball o/ Shoulder x 6
Chest – Bar Pull Ups x 6
Wall Walks x 4
Cals 25/40 Each
WOD 2
Weighted Sit Ups x 100 @ 10/15kg
Penalty Cals x 15/20 w/ Each Break
Thursday
Friday
A1. Back Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
A2. Strict Pull Ups x Max Reps / Weight
Optional Extras ; Total Sets – Coaches Choice
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.
Back Squat x 8 @ 80/60kg
Single Arm DB Devils Press x 4 Total
P2.
Cals x 16/20
Saturday
A. Bench Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B1. Dips x Max Reps / Weight
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
25.3 Let just do it.
5 wall walks
50-calorie row
5 wall walks
25 deadlifts 100/70
5 wall walks
25 cleans 60/35
5 wall walks
25 snatches 45/30
5 wall walks
50-calorie row
It’ll take as long as it’ll take.
For quality and capacity
GHD sit ups x20
Bike x20