CrossFit Programme May 5th – 11th
Second CrossFit Cycle 2025
Week 7
If it doesn’t challenge you, it doesn’t change you.
You can either suffer the pain of discipline or the pain of regret.
We can push ourselves further. We always have more to give.
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 – Power + Full ( 2 + 1 )
Today’s Workout:
Rounds / Time ~ Coaches Choice
Dual DB Renegade Row x 10 Total
Dual DB Deadlift x 10
Dual DB Renegade Row x 10 Total
Dual DB Devils Press x 5
Knees – Elbows x 10
@ 17.5/12.5kg
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 – Power + Full ( 2 + 1 )
Today’s Workout:
P1.
Cals x 13/18
P2.
Deadlift x 5 @ 100/75kg
Burpee Box Jump Overs x 5
Deadlift x 5
Wednesday – Conditioning
WOD 1
“UNDERCOVER”
3 Rounds
Power Cleans x 15 @ 60/42.5kg
Hand Release Push Ups x 20
2 Rounds
Rower Cals x 27/21
Double Unders x 75
1 Round
Bike Cals x 50/35
WOD 2
Front Rack Alt Reverse Lunges x 10 Total @ 45/30kg
Push Press x 10
Pull Ups x 10
WOD 3
Butterfly Sit Ups x 75
Hollow Body Rock x 50
Hollow Body Hold 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. Dual DB Seesaw Press x 16-20 Total
B3. Isokinetic Dumbbell Bicep Curls x 10-12 e.s
Today’s Workout:
Run x 400m Together
Thruster x 12 @ 45/30kg
Wall Walks x 2-3-4-3-2
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