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CrossFit Programme July 14th – 20th

Posted 13th July 2025 by Anthony Waller

 

 

Third CrossFit Cycle 2025  

 

Week 8 – TEST WEEK 

 

Some people want it to happen, some wish it would happen, others make it happen.

A year from now you may wish you had started today.

A goal is just an awesome way to force growth on yourself.

 

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 

 

A. Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

B1. Cyclist Squat w/ DB x 20

B2. Snatch Grip Hang High Pull x 10

 

C. Clean & Jerk – 1 Rep Max

 

Today’s Workout: 

 

P1. 

 

Cals x 15/20 

 

P2. 

 

Dual DB Devils Press x 5 @ 22.5/15kg 

Burpee Box Jump x 5 

Chest – Bar Pull Up x 5 

 

Tuesday

 

A. Strict Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

B. Push Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

C1. Single Arm DB Snatch Row x 10

C2. Weighted ISO High Knee x 10-20 sec e.s

 

D. Snatch – 1 Rep Max

 

Today’s Workout: 

 

Cals x 9/12 

Alt Reverse Lunges x 12 Total @ 60/40kg 

Dual KB Farmers Carry x 100m @ 24kg

 

Wednesday – Conditioning 

 

Deadlift x 4-3-2 

Hang Power Clean x 4-3-2 

Squat Clean x 4-3-2 

 

70/80/90kg 

45/55/65kg 

 

5 Rounds 

 

Muscle Up x 5 

HSPU x 10 

Air Squat x 15 

 

5 Rounds 

 

Burpee x 6 

Toes – Bar x 9 

 

5 Rounds 

 

Cals x 18/23 

 

Thursday 

 

Friday 

 

A1. Front Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

B1. Banded KBS x 8-12

B2. Deficit Split Squats w/ DB or KB x 10 e.s

B3. Dual DB Arnold Press x 10 

B4. Free Standing Handstand Hold x 10-30 sec

 

Today’s Workout: 

 

Run x 400m 

GTOH x 6 @ 50/35kg 

OHS x 12 

 

Saturday 

 

A. Bench Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

B1. Dips x 3-3-2-2-1-1 

B2. Pull Ups x 3-3-2-2-1-1

 

C1. Powell Raise  x 6-8 e.s

C2. BB Bicep Curls x 8-10

C3. ISO Ring Row Hold x 20 sec

C4. Lying EZ Bar Narrow Grip Skull Crush & Press x 6-10

C5. Banded Tricep Extension x 10-20 / Elbow Press Up x 5-10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

5 Rounds for time of:

Deadlifts x7 @80+/50+

Power cleans x5

Squats or hang squats cleans x3

Push/split jerk x1

5 Rounds for time of:

50m KB Farmer’s Carry -heavy

10pull +10t2b +20press ups

Wall Ball Shots x50

Calorie Row/ski x60/40