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CrossFit Programme May 12th – 18th

Posted 11th May 2025 by Anthony Waller

 

 

Second CrossFit Cycle 2025  

 

Week 8 – TESTING   

 

If you want to be the best, you have to do things other people aren’t willing to do.

Every champion was once a contender who refused to give up.

The difference between try and triumph is a little ‘umph’.

 

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 x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

A2. Pull Ups x 1-5 Rep Max Weighted or Max Reps in 6 Total Sets Athletes Choice 

 

Optional Extras ;

 

RFE 1 + 1/4 Split Squats x 10 e.s

Prone Batwing Row & Press x 10-12

 

B. Snatch ~ Power or Full x 1 Rep Max

 

Today’s Workout: 

 

Double Unders x 50

Hang Power Snatch x 4-6-8-10-12 @ 50/35kg 

Toes – Bar x 4-6-8-10-12

 

Tuesday

 

A1. Back Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

KB Goblet Tall kneeling to Squat x 6

Copenhagen Hold x 10-30 sec e.s

 

B. Clean – Power or Full x 1 Rep Max

 

Today’s Workout: 

 

P1. 

Overhead Squat x 20 @ 35/20kg 

 

P2. 

 

Alt DB Clean & Jerk x 8 Total @ 25/17.5kg 

Box Step Over w/ DB x 12 Total 

 

P3. 

 

Strict Pull Up x 1 

Kipping / Butterly Pull Up x 2 

Muscle Up x 3 

( 1 + 2 + 3 ) 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 50/30 Each 

 

Then ; 

 

Power Clean x 2 

Squat Clean x 3 

Cluster x 4 

Push Jerk x 5 

 

WOD 2 

 

Run x 400m 

Dips x 15 

KB Squats x 25 @ 24/16kg 

 

WOD 3 

 

KB Suitcase Carry x 400m @ 24/16kg 

Single Arm DB Devils Press x 50 Total @ 22.5/15kg 

Box Jump Overs x 50 

 

Thursday 

 

Friday 

 

A1. Bench Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

A2. Chin Ups x 2-4-6-8 ~ or ~ 5-5-5-5 ( Athletes Choice ) 

 

B. Dips x 1-5 Rep Max Weighted or Max Reps in 6 Total Sets Athletes Choice 

 

Optional Extras ;

 

Dual DB Seesaw Press x 16-20 Total

Isokinetic Dumbbell Bicep Curls x 10-12 e.s

 

Today’s Workout: 

 

P1. 

 

Bench Press x 5+10 

D-Ball Alt Lunges x 12 Total 

 

P2. 

 

Cals x 12/16 

Burpee x 10 

 

Saturday 

 

A1. Sumo Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

A2. Strict HSPU + Kipping x

 

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