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CrossFit Programme June 16th – 22nd

Posted 15th June 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 4 

 

Always make a total effort, even when the odds are against you.

Success is walking from failure to failure with no loss of enthusiasm.

Your mind will quit a thousand times before your body will.

 

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. Tactical Split Squat w/ DB x 10 e.s

A3. Single Arm KB Split Stance Sumo Highpull x 10 e.s

 

B. Clean & Jerk – Pull + Power + Clean + Split Jerk ( 1 + 1 + 1 + 2 )

 

Today’s Workout: 

 

P1. 

 

Power Snatch x 7 @ 45/30kg 

Chest – Bar Pull Ups x 7 

 

P2. 

 

Cals x 7/11 

Pistols x 10 Total 

 

Tuesday

 

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

A2. Chest Support Dual DB Row x 10

A3. Banded Reverse Crunch x 10-15

 

B. Snatch – Pull + Power + OHS + Snatch ( 1 + 1 + 2 + 1 )

 

Today’s Workout: 

 

Deadlift x 5 @ 70/50kg 

Burpee o/ Bar x 5 

Hang Power Clean x 5 

Burpee o/ Bar x 5 

Front Squat x 5  

Burpee x 5 

 

Wednesday – Conditioning 

 

Double Unders x 100 

Run x 600m 

Cals x 25/35 

 

Wall Balls x 50 

Burpee Box Jumps x 20 

Dual DB Clean & Press x 30 

Dual DB Box Step Up Total x 20 

AKBS x 50 @ 24/16kg 

 

Double Unders x 100 

Run x 600m 

Cals x 25/35 

 

Ring Rows x 50 

Dual DB Renegade Row x 50 Total 

Dual DB Deadlift x 50 

Dual DB Alt Lunges x 80 Total 

AKBS x 50 

 

Double Unders x 100 

Run x 600m 

Cals x 25/35 

 

@ 22.5/15kg 

 

Thursday 

 

Friday 

 

A1. Front Squat – 5/3/1

A2. Banded KBS x 8-12

 

B1. Heel Elevated Bulgarian Split Squats w/ DB or KB x 10 e.s

B2. Dual DB Incline Pinch Press x 10 

B3. Free Standing Handstand Hold x 10-30 sec

 

Today’s Workout: 

 

Cals x 7/11 

Dips x 10 

Ring Rows x 15 

Box Step Ups x 20 Total 

 

Saturday 

 

A1. Bench Press – 5/3/1

A2. Knee Up External Rotation x 10-12 e.s

 

B1. Dips x 5

B2. Pull Ups x 5

B3. BB Bicep Curls x 8-10

B4. Banded Bicep Curls x 10-20

B5. Lying EZ Bar Narrow Grip Skull Crush & Press x 6-10

B6. Banded Tricep Extensions x 10-20

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC