CrossFit Programme July 28th – August 3rd
Fourth CrossFit Cycle 2025
🚨🚨 NEW CYCLE 🚨🚨
Week 1
You’ve survived 100 percent of your worst days.
Today I will do what others won’t, so tomorrow I can accomplish what others can’t.
If something stands between you and your success, move it.
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
A. Back Squat – 5/3/1
B1. Reverse Drop Lunges w/ DB x 8-10 e.s
B2. Banded KB Deadlift x 8-10
C. Snatch – Hang Pull + Hang Power + OHS ( 2 + 2 + 2 )
Today’s Workout:
Cals x 8/12
Thruster x 8 @ 45/30kg
STOH x 8
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 – Hang Pull + Hang Power + Push Jerk ( 2 + 2 + 2 )
Today’s Workout:
OHS x 7-7-7-7-7 @ 60/45kg
Strict Handstand Push-Ups x 7-7-7-7-7
Wednesday – Conditioning
WOD 1
Dual KB Gorilla Row x 16 Total
Dual KB Deadlift x 16
AKBS x 16
KB Squat x 16
KB Alt Lunges x 16 Total
Box Jumps x 6-8-10-12
Burpee x 6-8-10-12
Run x 400m
@ 24/16kg
WOD 2
KB Suitcase Carry x 400m @ 24/16kg
Weighted Sit Up x 100 Total @ 10/5kg
Thursday
Friday
A1. Bench Press – 5/3/1
A2. Reverse Grip Bent Over Row x 10
A3. EZ Bar 21s’
B1. Dips x 6-8
B2. Turkish Sit Up w/ KB x 8 e.s
B3. Handstand ~ Hand Release/Walking Drills
Today’s Workout:
Double Unders x 20-30-40-50-60
Dual DB Snatch x 16-14-12-10-8 @ 17.5/12.5kg
Dual DB Squat Clean x 13-11-9-7-5
Saturday
A1. Podium Deadlift – 5/3/1
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 – light n fast
8mins AMARAP
Deadlifts x4
Hang cleans x3
Front squats x2
Push press x1
5 rounds
Power clean x1 @100/70kg
Box jumps x5
Push ups x15
4 rounds
Run/row/ski 400/30kcals
Single Db push press x5ea @25/20
Rope climbs x3
GHD x100