CrossFit Programme March 17th – 23rd
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