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CrossFit Programme June 30th – July 6th

Posted 29th June 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 6 

 

If you take time to realise what your dream is and what you really want in life — no matter what it is, whether it’s sports or in other fields — you have to realise that there is always work to do, and you want to be the hardest working person in whatever you do, and you put yourself in a position to be successful. And you have to have a passion about what you do.

You shall gain, but you shall pay with sweat, blood, and vomit.

You have to push past your perceived limits, push past that point you thought was as far as you can go.

 

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. Cyclist Squat w/ DB x 20

A3. Snatch Grip Hang High Pull x 10

 

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

 

Today’s Workout: 

 

Power Clean x 6 @ 70/50kg  

Pull Up x 6 

 

Tuesday

 

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

A2. Single Arm DB Snatch Row x 10

A3. Weighted ISO High Knee x 10-20 sec e.s

 

B. Snatch – Power + Snatch ( 1 + 2 )

 

Today’s Workout: 

 

Cals x 21-15-9 

OHS x 15-12-9 @ 50/35kg 

HSPU x 12-9-6

 

Wednesday – Conditioning 

 

WOD 1 

 

“Naughty Forty”

 

AKBS x 40 @ 24/16kg 

Wall Balls x 40 @ 9/6kg 

AKBS x 40 

Toes – Bar x 40 

AKBS x 40 

Hand Release Push Up x 40

AKBS x 40 

Cals x 40 

 

WOD 2 

 

Double Unders x 70 

Deadlift x 15 @ 80/60kg 

Run x 400m 

 

WOD 3 

 

Alt Hang DB Clean & Press x 8 Total @ 27.5/20kg 

Burpee o/ DB x 8 

 

Thursday 

 

Friday 

 

A1. Front Squat – 5/3/1

A2. Banded KBS x 8-12

 

B1. Deficit Split Squats w/ DB or KB x 10 e.s

B2. Dual DB Arnold Press x 10 

B3. Free Standing Handstand Hold x 10-30 sec

 

Today’s Workout: 

 

Cals x 9/13 

Dual DB Incline Bench Press x 14 

Ring Rows x 10 

Strict TTB x 6 

 

Saturday 

 

A1. Bench Press – 5/3/1

A2. Powell Raise  x 6-8 e.s

 

B1. Dips x 5

B2. Pull Ups x 5

B3. BB Bicep Curls x 8-10

B4. ISO Ring Row Hold x 20 sec

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

B6. Banded Tricep Extension x 10-20 / Elbow Press Up x 5-10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

60x Kcals

50x Push-ups

40x T2B

30x Squats, 75/50

20x Power clean @75/50+

30x Push Press, 75/50

40x Pull ups

50x Double-Unders

60x Kcals