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CrossFit Programme March 17th – 23rd

Posted 16th March 2025 by Anthony Waller

 

 

The Reshuffle

 

First cycle of the year complete, the first in house comp complete and now almost the first quarter of the year complete too. Lots of hard earned gains off the first cycle, huge amounts of love throughout the competition on Saturday and so much to look forward to in the next phase. Keep showing up, keep pushing and without doubt the results will continue to flow.

 

Success is usually the culmination of controlling failure.

Think of your workouts as important meetings you schedule with yourself. Bosses don’t cancel.

Workout till you feel that pain and soreness in muscles. This one is good pain. No pain, no gain.

 

See you at work.

 

Monday – Strict Press + Snatch 

Tuesday – Back Squat + Cleans 

Wednesday – Conditioning

Thursday 

Friday – Bench Press 

Saturday – Sumo Deadlift + HSPU 

Sunday – Sunday Service

 

Monday 

 

A1. Strict Press x 20-15-10 ~ Increase Weight as Reps Drop

A2. Pull Ups x 5

A3. Single Leg Box Pistol x 10 e.s

A4. Powell Raise x 10 e.s

 

B. Snatch – Hang Power + Power (2 + 2)

 

Today’s Workout: 

 

Cals x 7/11 

Dual DB Snatch x 10 @ 17.5/12.5kg 

Dual DB Push Press x 10 

Dual DB Devils Press x 5 

Box Jumps x 5 

 

Tuesday

 

A1. Back Squat x 20-15-10 ~ Increase Weight as Reps Drop

A2. Heel Elevated Hack Squat x 20 @ Bodyweight

A3. Dual DB Split Leg RDL x 10 e.s

 

B. Clean – Hang Power + Power (2 + 2)

 

Today’s Workout: 

 

Power Snatch x 7 @ 45/30kg 

OHS x 7 

Burpee o/ Bar x 7 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 21-15-9 

Hang Power Clean & Jerk x 21-15-9 @ 55/35kg 

Toes – Bar x 21-15-9 

 

WOD 2 

 

3 Rounds 

 

Pull Ups x 15 

HSPU x 15 

Front Squat x 15 @ 55/35kg 

 

WOD 3 

 

Echo Bike x 30/50 

Ski Erg x 30/50 

Rower x 30/50

 

Thursday 

 

Friday 

 

A1. Bench Press x 20-15-10 ~ Increase Weight as Reps Drop

A2. Chin Ups x 5

 

B1. Dips x 5

B2. Seated Arnold Press x 10

B3. EZ Bar Reverse Bicep Curls x 10-12

 

Today’s Workout: 

 

Station 1 

 

Bench Press x 8 

D-Ball o/ Shoulder x 4 

 

Station 2 

 

Box Jumps x 10 

 

Station 3 

 

Cals x 9/13 

Air Squats x 15 

 

Saturday 

 

A1. Sumo Deadlift x 20-15-10 ~ Increase Weight as Reps Drop

A2. Strict HSPU + Kipping x (3-5 + 3-5)

 

B1. Dual DB Chest Support Rows x 10

B2. Incline Single Arm DB Chest Press x 10 e.s

B3. Leaning DB Lateral Raises x 10 e.s

 

Today’s Workout:

 

Partner Y.G.I.G ~ Per Move

 

Run x 400m Together

Thruster x 12 @ 45/30kg

Wall Walks x 2-3-4-3-2

 

Sunday – Service 

Sorry for the delay…..

 

10-8-6-4-2 reps for time of:

BB Clean & Jerks 75/50kg

Burpees

For time:

Run/bike 400m/20/26kcals

15 Back Squats 100/70kg

Run/bike 400m/20/26kcals

12 Back Squats, 100/70kg

Run/bike 400m/20/26kcals

9 Back Squats, 100/70kg

For time:

55 Strict Chin-ups/pull ups

Every break

D-ball over shoulder ladder 1-2-3-4-5-6-etc