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CrossFit Programme May 19th – 25th

Posted 18th May 2025 by Anthony Waller

 

 

The Reshuffle

 

Second cycle of the year complete and so many hard earned goals achieved. Massive congrats to all of you regardless of the end of programme numbers, you all turned up every session and laid it all out there. Discipline breeds success. Keep showing up, keep pushing and without doubt the results will follow.

If you are not pissed off for greatness, that just means you’re okay with being mediocre.

Keep working even when no one is watching.

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom.

 

See you at work.

 

Monday – Deadlift + Clean & Jerk 

Tuesday – Press + Snatch 

Wednesday – Conditioning

Thursday 

Friday – Front Squat + Handstands 

Saturday – Bench Press + Dips + Pull Ups 

Sunday – Sunday Service 

 

Monday 

 

A1. Deadlift x 10

A2. Reverse Drop Lunges w/ DBs x 10 e.s

A3. Powell Raises x 10 e.s

 

B. Clean & Jerk – Hang Pull + Hang Power + Push Jerk ( 2 + 2 + 2 )

 

Today’s Workout: 

 

Power Clean x 21-15-9 @ 50/35kg 

Air Squat x 21-21-21

Push Up x 15-15-15 

Pull Up x 9-9-9

 

Tuesday

 

A1. Strict Press + Push Press x 10 ( 5 + 5 @ Same Weight )

A2. Two Point DB Row x 10 e.s

A3. Tall Kneeling Sunrise, Sunsets w/ Plate or DB x 10-16 Total

 

B. Snatch – Hang Pull + Hang Power + BTN Power Jerk ( 2 + 2 + 2 )

 

Today’s Workout: 

 

Run x 400m 

Burpee Box Jump x 8 

Alt DB Hang Clean & Press x 16 Total @ 22.5/15kg 

 

Wednesday – Conditioning 

 

“SCOTTY” 

 

Rower Cals x 30 

Dual DB Walking Lunges x 30 Total @ 22.5/15kg 

Deadlifts x 30 @ 60/43kg 

Double Unders x 100 

Kettlebell Swings x 26 @ 24/16kg 

 

Thursday 

 

Friday 

 

A1. Front Squat x 10

A2. Banded KB Deadlift x 10

 

B1. Single Leg High Box Step Up w/ DB or KB x 10 e.s

B2. Bridged Single Arm DB Press x 10 e.s 

B3. Free Standing Handstand Hold x 10-30 sec

 

Today’s Workout: 

 

P1. 

 

Cals x 9/13 

Weighted Run x 200m @ 15/9kg 

 

P2. 

 

HSPU x 10 

Toes – Bar x 6 

Wall Walks x 2 

 

Saturday 

 

A1. Bench Press x 10

A2. Cuban Rotations x 10-12

 

B1. Dips x 5

B2. Pull Ups x 5

B3. Alt DB Hammer Curls x 12-16 Total

B4. Lying DB Tricep Extensions x 10-12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

Power clean and press- heavy x1 every 45 seconds for 12mins

EMOM 20mins-45/15

Rope climbs 2-3

Kcals

Wall walks 2-3

Kcals

Rest

GHD/Sit ups 4×25

DB biep curls 4×15-20