CrossFit Programme June 23rd – 29th
Third CrossFit Cycle 2025
Week 5
I’ve grown most not from victories, but setbacks. If winning is God’s reward, then losing is how he teaches us.
Set your goals high, and don’t stop until you get there.
Physical fitness can neither be achieved by wishful thinking nor outright purchase.
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:
OHS x 21-15-9 @ 45/30kg
Sumo Deadlift High Pull x 21-15-9
Hand Release Push Up x 21-15-9
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:
P1.
Dual DB Floor Press x 10 @ 17.5/12.5kg
Dual DB Devils Press x 5
Dual DB Push Press x 10
P2.
Cals x 14/18
Wednesday – Conditioning
WOD 1
Cals x 20-15-10
Front Squat x 20-15-10 @ 55/40kg
WOD 2
Box Jump x 15-12-9
Hang Squat Clean x 15-12-9 @ 65/45kg
WOD 3
Burpee o/ Bar x 12-9-6
Squat Clean x 12-9-6 @ 75/55kg
FINISHER ;
Weighted Sit Ups x 50 @ 15/10kg
V-Ups x 50
Hollow Body Hold x 2 min
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:
P1.
Cals x 8/10
Power Clean x 6 @ 70/50kg
Bench Press x 6 @ 70/40kg
P2.
D-Ball Hold x Until Switch
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:
4 Rounds – 20 min Cap
Run x 400m ~ Every Round
Toes – Bar x 8
KBS x 16 @ 24/16kg
KB Lunges x 16 Total @ 24/16kg
Jumping Squat x 16
Sunday – Service
El jefe ~ TBC