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CrossFit Programme July 21st – 27th

Posted 20th July 2025 by Anthony Waller

 

 

Fourth CrossFit Cycle 2025  

 

The Reshuffle 

 

With the closing of our third cycle this year, we go back to the drawing board once more and look towards the next phase. The daily movements have shuffled and the accessories have been given a freshen up. This week as you adjust once more to the new set up, take a moment to reflect on your recent success and the rewards you’ve reaped from your efforts. Think about what the fourth cycle of 2025 will mean for you and get those goals and targets locked in.

 

A goal is a wish. A standard holds you accountable.

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

You just can’t beat the person who never gives up.

 

See you at work.

 

Monday – Back Squat + Snatch 

Tuesday – Push & Pull + Clean & Jerk 

Wednesday – Conditioning 

Thursday – Gymnastics

Friday – Bench Press + Handstands 

Saturday – Deadlift 

Sunday – Sunday Service 

 

Monday 

 

* (Rounds Coaches Choice)*

 

A1. Back Squat x 10

A2. Reverse Drop Lunges w/ DB x 8-10 e.s

A3. Single Leg RDL w/ DB x 8-10 e.s

A4. Banded KB Deadlift x 8-10

 

B. Snatch – Power Snatch x 3 E2MOM

 

Today’s Workout: 

 

P1. 

 

Cals x 7/10 

D-Ball o/ Shoulder x 7 

Toes – Bar x 10 

 

P2. 

 

Dual DB Renegade Row x 10 Total @ 17.5/12.5kg 

Push Up on DBs x 5 

Dual DB Clean & Press x 10 

 

Tuesday

 

A1. Tall Kneeling Filly Press w/ KBs x 10 e.s

A2. Ring Pull Up x 6-8

A3. Incline DB Pinch Press + Fly x 5+5 (x3)

A4. Pendlay Row x 6-8

 

B. Clean & Jerk – Power Clean & Jerk x 3

 

Today’s Workout: 

 

Cals x 22/30

Double Unders x 150 

Cals x 22/30

Double Unders x 150 

Cals x 22/30

Double Unders x 150 

Cals x 22/30

 

Wednesday – Conditioning 

 

WOD 1 

 

Hang Power Clean & Jerk x 5 

Power Clean & Jerk x 3 

Squat Clean & Jerk x 1 

 

WOD 2 

 

Burpee x 20-20-20

Wall Ball x 30-30-30 

 

WOD 3 

 

Deadlift x 7-14-21-14-7 @ 70/50kg 

Wall Walk x 5 

 

Thursday 

 

Friday 

 

A1. Bench Press x 10

A2. Reverse Grip Bent Over Row x 10

 

B1. Dips x 6-8

B2. Turkish Sit Up w/ KB x 8 e.s

B3. Handstand ~ Hand Release Drills

 

Today’s Workout: 

 

P1. 

 

Cals x 9/11 

AKBS x 12 @ 24/16kg 

 

P2. 

 

Bench Press x 6 

Box Jumps x 8 

 

Saturday 

 

A1. Sumo Deadlift x 10

A2. Ring Push Up x 10

 

B1. Poliquin Lateral Raises x 8-10

B2. Reverse Bicep Curl x 10-15

B3. Aleknas x 8-10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

BB complex warm up

Snatch 6×3 @70/45kg

Double-unders 6×60

5x rounds

Wall walks x3

Walking lunges x12 @2x 22.5/15kg

MU x3 (Push ups/pull ups (9+9)

4x rounds each

Bike 12-15

Row 15-20

Ski 15-20

GHDs x100