CrossFit Programme August 18th – 24th
Fourth CrossFit Cycle 2025
Week 4
If you think you can’t, change your mind.
The successful warrior is the average man with laser-like focus.
All growth starts at the end of your comfort zone.
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:
Cals x 8/12
Alt DB Clean & Press x 10 Total @ 22.5/15kg
Burpee x 8
Toes – Bar x 6
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:
Cardio x 500m
Power Clean x 4 @ 80/60kg
Push Ups x 8
Sit Ups x 12
Air Squats x 16
Cardio x 500m
Wednesday – Conditioning
WOD 1
Cals x 20-17-14-11
Back Squat x 12-9-6-3
Dual DB Bench Press x 15-15-15-15
WOD 2
Deadlift x 10 @ 70/45kg
Run x 300m
Alt Pistols x 10 Total
WOD 3
*Change Arms Every 9 Reps*
Single Arm DB Devils Press x 3 @ 22.5/15kg
Single Arm DB Push Press x 3
Single Arm DB OH Alt Lunge x 3
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:
Dual DB Hang Squat Clean x 8 @ 17.5/12.5kg
HSPU x 8
Dual DB Hang Cluster x 8
Wall Walk x 4
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
El jefe ~ TBC