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CrossFit Programme March 10th – 16th

Posted 9th March 2025 by Anthony Waller

 

 

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