CrossFit Programme May 26th – June 1st

Third CrossFit Cycle 2025  

Week 1 

Don’t dream of winning. Train for it.

Most people give you right before the big break comes, don’t let that person be you.

Discipline is the bridge between goals and accomplishment.

See you at work.

Monday – Murph 

Tuesday – Press + Snatch 

Wednesday – Conditioning

Thursday 

Friday – Front Squat + Handstands 

Saturday – Bench Press + Dips + Pull Ups 

Sunday – Sunday Service 

Monday 

“MURPH” 

Tuesday

A1. Strict Press + Push Press – 5/3/1 @ 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: 

P1. 

Cals x 9/11 

Sit Ups x 12 

P2. 

KB Sumo Deadlift High Pull x 8 @ 24/16kg 

KBS x 16 

Wednesday – Conditioning 

WOD 1 

Double Unders x 50

Hang Power Clean x 6 @ 60/35kg 

HSPU x 8 (+4) 

Pistols x 6 Total 

WOD 2 

Cals x 10/15 

Power Clean x 4 @ 70/45kg 

Toes – Bar x 11

WOD 3 

Clean x 2 @ 80/55kg 

Box Jump x 3 (+2) @ 30/24”

Thursday 

Friday 

A1. Front Squat – 5/3/1

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. 

Hang Power Snatch x 7 @ 40/25kg 

OH Squat x 11

P2. 

Dual DB Devils Press x 4 @ 17.5/10kg 

Dual DB Alt Lunge 10 Total 

Saturday 

A1. Bench Press – 5/3/1

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 

Barbell complex E2MO2M for 6 rounds

Pick your own weight to move well with form.

Deadlift x4

Hang Power clean x3

Squat clean x2

Push press/jerk 1

E4MOM x 24 minutes of:

400m Run/500 row-ski/30cals bike

10 Thrusters, 45/30

10 Pull-ups

GHD sit ups x100