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CrossFit Programme August 11th – 17th

Posted 10th August 2025 by Anthony Waller

 

 

Fourth CrossFit Cycle 2025  

 

Week 3 

 

Everyone’s dream can come true if you just stick to it and work hard.

The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.

Sometimes, carrying on, just carrying on, is the superhuman achievement.

 

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 – Pull + Power + OHS ( 1 + 2 + 1 )

 

Today’s Workout: 

 

P1. 

 

Dual DB Devils Press x 3 @ 17.5/12.5kg 

Dual DB Thrusters x 5 @ 17.5/12.5kg 

Burpee o/ DBs x 7 

 

P2. 

 

Cals x 7/11

KB Box Step Ups x 8 Total @ 24/16kg 

 

Tuesday 

 

A1. Half Kneeling Filly Press w/ KB & DB 6-8 e.s

A2. Strict Chin Up x 6-8

A3. Flat DB Alt Iso Press x 12 Total

A4. Pendlay Row x 6-8 + Banded Reverse Curl ISO x 20 sec

 

B. Clean & Jerk – Pull + Power + Push Jerk ( 1 + 2 + 1 )

 

Today’s Workout: 

 

Double Unders x 30 

OHS x 15 @ 35/25kg 

Toes – Bar x 7 

 

Wednesday – Conditioning 

 

WOD 1 

 

Everybody say “Grace” 

 

Clean & Jerk 

 

12-9-6-3 

 

M @ 70/80/90/100kg 

F @ 50/60/70/80kg 

 

WOD 2 

 

Cardio x 400m 

Dual DB Deadlift x 15 @ 15/10kg 

Wall Ball x 15 

 

WOD 3 

 

Cals x 7/11 

Dips x 10 

Ring Rows x 15 

Box Step Ups x 20 Total 

 

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: 

 

Single Arm DB Clean & Press x 10 Total @ 22.5/15kg 

Strict Pull Up x 5

Hollow Body Rock x 10 

 

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 

5 rounds

Power clean and press x3 @80/50 plus

T2B 12

Wal balls x21

Partner 1 working 1 resting

3min efforts each per station

Ski x8 kcals

Burpees x8

And

Row x8 kcals

Push ups x8

GHD x22

Banded face pulls x20

Side bends x20

Bicep curls x20