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CrossFit Programme March 31st – April 6th

Posted 30th March 2025 by Anthony Waller

 

 

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 

3 rounds

Kcals x30

T2B x30

Wall balls x30

Power cleans x30 @75/50kg

Partner BB carry -400mtrs