CrossFit Programme March 24th – 30th
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