CrossFit Programme March 31st – April 6th
Second CrossFit Cycle 2025
Week 2
Strength does not come from physical capacity. It comes from an indomitable will.
You must expect things of yourself before you can do them.
The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.
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 + Full (1 + 1 + 2 )
Today’s Workout:
Rounds / Time ~ Coaches Choice
P1.
Hang Power Snatch x 8 @45/30kg
Ring Rows x 12
P2.
Cals x 12/16
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 + Full (1 + 1 + 2 )
Today’s Workout:
Y.G.I.G ~ Per Round ~ Rounds / Time ~ Coaches Choice
Power Clean x 4 @ 60/40kg
Burpee o/ Bar x 4
Power Clean x 4
Pull Ups x 4
Wednesday – Conditioning
WOD 1 ~ Rounds / Time ~ Coaches Choice
Cals x 11/15
Alt DB Clean & Press x 8 Total @ 30/22.5kg
HSPU x 6
WOD 2
Partner 50:50
Cash In ~ Rope Climbs x 14 Total
5 Rounds Each ~ Y.G.I.G
Cals x 11/15
Thrusters x 8 @ 45/30kg
Pistols x 8 Total
Cash Out ~ Chest – Bar Pull Ups x 40 Total
WOD 3
For Time
Butterfly Sit Ups x 100
Hollow Body Rock x 50
Plank x 2 mins Total
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
Hang Squat Clean x 6 @ 55/40kg
Front Squat x 6
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
P1.
Cals x 15/20
P2.
Deadlift x 6 @ 90/70kg
Box Jumps x 6
Deadlift x 6
Sunday – Service
El jefe ~ TBC