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CrossFit Programme August 4th – 10th

Posted 3rd August 2025 by Anthony Waller

 

 

Fourth CrossFit Cycle 2025  

 

Week 2 

 

The hardest part is over. You showed up.

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.

Allow yourself the opportunity to get uncomfortable.

 

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: 

 

Hang Power Snatch x 7 @ 45/35kg 

Cals x 14 

 

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: 

 

P1. 

 

S.A KB Hang Power Clean x 4 e.s @ 24/16kg 

KB Front Squat x 8 

 

P2. 

 

Hindu Push Ups x 10-15 

V-Ups x 10 

 

Wednesday – Conditioning 

 

WOD 1 

 

Power Clean x 2-4-6-8-6-4-2 @ 45/70kg 

Box Jump x 2-4-6-8-6-4-2 @ 24/30”

C2B Pull Up x 2-4-6-8-6-4-2

 

WOD 2 

 

Cals x 12/15 

Front Rack Lunges x 10 Total @ 35/60kg 

Toes – Bar x 10 

 

WOD 3 

 

Run x 400m 

Sumo Deadlift High Pull x 11 

S.A DB Devils Press x 6 Total @ 22.5/15kg 

 

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: 

 

Cals x 9/11 

Dual DB Clean & Press x 8 

Alt Pistols x 8 Total 

Bench Press x 8 

 

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:

 

Partner – Y.G.I.G – PM or PR 

 

Back Squat x 7 @ 70/50kg 

D-Ball o/ Shoulder x 5 

Double Unders x 30 

 

*Or Reps & Rounds – Coaches Choice*

 

Sunday – Service 

 

Barnacles

4 rounds

Partners split reps as you wish.

Kcals x30

T2B x30

Wall balls x30

Power cleans x30 80/50kg

Ruin 400mtrs together