CrossFit Programme April 14th – 20th
Second CrossFit Cycle 2025
Week 4
The difference between the impossible and the possible lies in a person’s determination.
When you have a clear vision of your goal, it’s easier to take the first step toward it.
When I feel tired, I just think about how great I will feel once I finally reach my goal.
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 – Power + Full (1 + 1)
Today’s Workout:
AMRAP / Rounds ~ Coaches Choice
Alt DB Clean & Press x 10 Total @ 25/17.5kg
Burpee Box Jumps x 8 @ 30/24”
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 – Power + Full (1 + 1)
Today’s Workout:
“DT”
5 Rounds For Time
Deadlifts x 12
Hang Power Cleans x 9
Push Jerks x 6
@ 70/47.5kg
Wednesday – Conditioning
Cals x 20/25
Hang Power Snatch x 7 @ 40/35kg
Burpee o/ Bar x 7
Thruster x 7
Chest – Bar Pull Ups x 7
Cals x 20/25
Power Snatch x 6 @ 50/40kg
OHS x 6
Front Rack Alt Lunges x 6
Toes – Bar x 6
Cals x 20/25
Snatch x 5 @ 60/45kg
STOH x 5
Muscle Ups x 5
Wall Walks x 5
Cals x 20/25
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:
Double Unders x 30-50-70-90
Dual DB Hang Squat Clean x 10 @ 22.5/15kg
HSPU x 10
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:
Waller Special
Sunday – Service
El jefe ~ TBC