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CrossFit Programme June 2nd – 8th

Posted 1st June 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 2 

 

Fitness is not about being better than someone else. It’s about being better than you used to be.

Exercise should be regarded as a tribute to the heart.

Keep listening to your body. It will tell you when something is not okay.

 

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 – 5/3/1

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: 

 

P1. 

 

Push Press x 5 @ 50/35kg 

Front Squat x 5

Push Press x 5 

Front Squat x 5

Push Press x 5 

 

P2. 

 

Cals x 15/20 

 

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 7/11 

Deadlift x 8 @ 90/70kg 

 

P2. 

 

Dual DB Hang Clean & Press x 8 @ 22.5/15kg 

Toes – Bar 8 

 

Wednesday – Conditioning 

 

WOD 1 

 

Bench Press x 5 @ 75/50kg 

Ski Erg x 8/12 

Dual DB Renegade Row x 10 Total @ 17.5/10kg 

Dual DB Hang Squat Clean x 10 @ 17.5/10kg 

 

WOD 2 

 

Bench Press x 10 @ 65/40kg 

Echo Bike x 8/12 

Dual DB Hang Snatch x 10 @ 17.5/10kg 

Pull Up x 10 

 

WOD 3 

 

Bench Press x 15 @ 55/30kg 

Rower x 8/12 

Dual DB Push Press x 10 @ 17.5/10kg 

Dual DB Box Step Overs x 10 Total @ 17.5/10kg 

 

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: 

 

AKBS x 33-27-21-15

Burpees x 15-15-15-15 

Run x 400m 

 

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 

5 rounds AFAP

Double KB/DBs @22.5/15kg

Burpees x2

Devil press x4

Alt lunges x6

Hang squat clean n press x8

Double under’s x40

12min AMRAP

Toes 2 bars x15

Box jumps x15

Kcasl x15

 

For quality

EZ bar bell curls x12
EZ bar tricep skulls x12
DB hammer curls x12