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CrossFit Programme March 24th – 30th

Posted 23rd March 2025 by Anthony Waller

 

 

Second CrossFit Cycle 2025  

 

Week 1 

 

Confidence comes from discipline and training.

I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count.

What hurts today makes you stronger tomorrow.

 

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 – 5/3/1

A2. Pull Ups x 2-4-6-8 ~ or ~ 5-5-5-5 ( Athletes Choice ) 

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: 

 

Rounds / Time ~ Coaches Choice

 

Double Unders x 30 

Power Clean x 4 @ 70/40kg 

Thruster x 2 

Squat Clean x 4 

 

Tuesday

 

A1. Back Squat – 5/3/1

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: 

 

Rounds / Time ~ Coaches Choice

 

P1 . 

 

Dual DB Hang Power Clean & Press x 7 @ 22.5/15kg 

Dual DB Devils Press x 3 

 

P2. 

 

Cals x 7/11 

Burpee Box Jumps x 7 

 

Wednesday – Conditioning 

 

WOD 1 

 

5 Rounds 

 

Deadlift x 10 @ 110/80kg 

Hand Release Push Ups x 6/10 

 

WOD 2 

 

5 Rounds 

 

D-Ball o/ Shoulder x 5 

Toes – Bar x 10 

Cals x 10/15 

Wall Balls x 20 

 

WOD 3 

 

Rounds / Time ~ Coaches Choice

 

P1. 

 

KBS x 12 @ 24/16kg 

KB Squats x 12 

 

P2. 

 

D-Ball Hold ~ Until Switch 

 

Thursday 

 

Friday 

 

A1. Bench Press – 5/3/1

A2. Chin Ups x 2-4-6-8 ~ or ~ 5-5-5-5 ( Athletes Choice ) 

 

B1. Dips x 2-4-6-8 ~ or ~ 5-5-5-5 ( Athletes Choice ) 

B2. Seated Arnold Press x 10

B3. EZ Bar Reverse Bicep Curls x 10-12

 

Today’s Workout: 

 

Rounds / Time ~ Coaches Choice

 

P1. 

 

Cals x 15/20 

 

P2. 

 

Sumo Deadlift High Pull x 10 @ 40/30kg 

D-Ball Box Step Over x 5 

 

Saturday 

 

A1. Sumo Deadlift – 5/3/1

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:

 

Rounds / Time ~ Coaches Choice

 

Station 1  

 

Run x 400m 

Burpee Pull Ups x 6 

 

Station 2 

 

AKBS x 15 

ALT KB Lunges x 10 Total 

 

Station 3 

 

Dual DB Renegade Rows x 12 Total @ 17.5/12.5kg 

Dual DB Push Press x 12 

Dual DB Squats x 12 

 

Sunday – Service 

 

3 Round for time of:

12x Power Cleans 60/45

9x Thrusters 60/45

6/12x Muscle-ups/pull ups

9 Rounds for time, or not:

12x Dumbbell Power Snatch, 22.5/17.5

10x kcals

8x Box Jumps

6x Toes-to-bar

For time:

100m Kb Farmer’s Carry, 24/16

Ski/row 1000m

100m KB Farmer’s Carry, 24/16