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CrossFit Programme April 28th – May 4th

Posted 27th April 2025 by Anthony Waller

 

 

Second CrossFit Cycle 2025  

 

Week 6  

 

You should never stay at the same level. Always push yourself to the next.

You did not wake up today to be mediocre.

Action is the foundational key to all success.

 

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: 

 

“Saved By The Barbell” 

 

3 Rounds for Max Reps 

 

Burpees x 1 minute 

Wall Balls x 1 minute @ 9/6kg 

Deadlifts x 1 minute @ 53/35kg 

Wall Ball Sit Ups x 1 minute

Hang Power Cleans x 1 minute @ 53/35kg 

Rest x 1 minute 

 

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: 

 

Double Unders x 30 

Alt DB Snatch x 10 @ 22.5/15kg 

Alt Pistols x 8 Total 

 

Wednesday – Conditioning 

 

WOD 1 

 

“PAINSTORM XII” 

 

For Time: 

 

Run x 400m 

 

Back Squats x 50 

Front Squats x 50 

Overhead Squats x 50 

 

Run x 400m 

 

Strict Shoulder Presses x 50 

Push Presses x 50 

Push Jerks x 50 

 

Run x 400m 

 

Hang Power Cleans x 50 

Hang Power Snatches x 50 

 

Run x 400m 

 

Perform all barbell movements with an olympic bar only (20/15kg). 

Run without the bar. 

 

WOD 2 

 

Cals x 100 

DB Russian Twist + Sit Up x 60 @ 17.5/12.5kg (R + L + SU = 1) 

 

WOD 3 

 

Strict Pull Up x 30 

Pull Up (Any Style) x 40 

Ring Row x 50 

 

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: 

 

Cals x 21 

Box Jumps x 15 

Deadlift x 9 @ 90/70kg 

 

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