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CrossFit Programme July 7th – 13th

Posted 6th July 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 7 

 

Get ready, be prepared. So when opportunities finally show themselves, you’ll be able to own them.

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.

Be Humble. Be Hungry. And always be the hardest worker in the room.

 

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: 

 

Double Unders x 30 

Push Press x 8 @ 50/35kg 

 

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: 

 

P1. 

 

Dual DB Deadlift x 12 

Dual DB Hammer Curl x 6 

Dual DB Clean & Press x 6 

 

P2. 

 

Cals x 7/11

Air Squats x 20 

 

Wednesday – Conditioning 

 

WOD 1 

 

Run x 400m 

Alt DB Devils Press x 8 Total 

Box Jumps x 9 

 

Wall Ball x 40 

Burpee x 30 

D-Ball o/ Shoulder x 15 

Pull Up x 30 

Weighted Sit Up x 40 

 

WOD 2 

 

Cals x 12/15 

KBS x 20 

KB Alt OH Lunges x 20 Total 

Wall Walks x 5

 

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 12/15 

Thrusters x 15-18-21 @ 45/30kg 

Toes – Bar x 11 

 

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 

 

Clean & Jerks x15 @90/56kg

T2B x21

Clean & Jerks x12 @90/56kg

HSPU x15

Clean & Jerks x9 @90/56kg

Wall walks x9

5min AMRAP

Burpee box jump overs

“Acid bath”

Row/Bike 40/50kcal

Wall balls x50

Row/Bike 40/50kcal