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CrossFit Programme April 7th – 13th

Posted 6th April 2025 by Anthony Waller

 

 

Second CrossFit Cycle 2025  

 

Week 3 

 

If you fail to prepare, you’re prepared to fail.

Motivation is what gets you started. Habit is what keeps you going.

A champion is someone who gets up when they can’t.

 

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

 

Cals x 8/10 

Power Clean x 8 @ 50/35kg 

Front Rack Reverse Lunges w/ BB x 8 Total 

 

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: 

 

Cals x 20/30 

Dual DB Thrusters x 30 @ 20/12.5kg 

Cals x 20/30 

Dual DB Thrusters x 30 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 15-25-35 

Run x 400m–400m–400m 

Dual DB Snatch x 15-15-15 @ 15/10kg 

Dual DB Devils Press x 7-7-7 

 

WOD 2 

 

Rounds / Time ~ Coaches Choice

 

Bench Press x 10

Dual DB Renegade Row x 12 Total 

Weighted Sit Ups x 14 

 

WOD 3 

 

For Time

 

KB Suitcase Carry x 400m @ 16-32kg 

KB Alt Lunges x 100 Total @ 16-32kg 

 

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: 

 

Hang Power Clean x 21-15-9 

Pull Ups x 9-9-9

Burpee x 15-15-15

Air Squat x 21-21-21 

 

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 

Sorry my bad…….

6/12- 5/10-4/8-2/4 reps for time of:

 Clean & Jerks @80/50 plus

Burpees

For time:

Run/Row/Ski 400/24-20

15 Back Squats @ 100/70

Run/Row/Ski 400/24-20

12 Back Squats @ 100/70

Run/Row/Ski 400/24-20

9 Back Squats @100/70

T2B x9

Box jump overs X6

Rope climb x3