CrossFit Programme April 21st – 27th
Second CrossFit Cycle 2025
Week 5
You have to think about it before you can do it. The mind is what makes it all possible.
The only bad workout is the one that didn’t happen.
Don’t be afraid of failure. This is the way to succeed.
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. RFE 1 + 1/4 Split Squats x 10 e.s
A4. Prone Batwing Row & Press x 10-12
B. Snatch – Pull + Power + Hang Squat ( 1 + 1 + 2 )
Today’s Workout:
AMRAP / Rounds ~ Coaches Choice
Double Unders x 50
Deadlift x 15 @ 70/50kg
V-Ups x 15
Tuesday
A1. Back Squat – 5/3/1
A2. KB Goblet Tall kneeling to Squat x 6
A3. Copenhagen Hold x 10-30 sec e.s
B. Clean – Pull + Power + Hang Squat ( 1 + 1 + 2 )
Today’s Workout:
Front Squat x 5
Burpee x 7
Cals x 9/11
Wednesday – Conditioning
WOD 1
Bench Press x 12-14-16-18-20 @ 70/45kg
AKBS x 12-14-16-18-20 @ 24/16kg
Cals x 12-14-16-18-20
WOD 2
HSPU x 10
D-Ball o/ Shoulder x 6
WOD 3
Cals x 10/12
Pull Ups x 8
KB Goblet Squats x 15 @ 24/16kg
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. Dual DB Seesaw Press x 16-20 Total
B3. Isokinetic Dumbbell Bicep Curls x 10-12 e.s
Today’s Workout:
P1.
Cals x 9/13
Dual KB Swings x 12 @ 24/16kg
P2.
Dual DB STOH x 12 @ 17.5/12.5kg
Dual DB Hang Squat Cleans x 6
Dual DB Devils Press x 3
P3.
Zercher Hold x Until Switch
Saturday
A1. Sumo Deadlift – 5/3/1
A2. Strict HSPU + Kipping x (3-5 + 3-5)
B1. Dual KB Gorilla Rows x 16-20 Total
B2. Incline Single Arm DB Chest Press x 10 e.s
B3. Isokinetic Dumbbell Lateral Raises x 10 e.s
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC