CrossFit Programme September 1st – 7th
Fourth CrossFit Cycle 2025
Week 6
The difference between try and triumph is a little ‘umph.
Acknowledge the fear and do it anyway.
You miss 100 percent of the shots you don’t take.
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 – Power + Full ( 1 + 2 )
Today’s Workout:
Double Unders x 20-30-40-50-60
Dual DB Snatch x 8-10-12-14-16 @ 17.5/12.5kg
Dual DB Alt Lunges x 10 Total
Tuesday
A1. BB Strict Press x 5-8
A2. Pull Up x 6-8
A3. Flat DB Press x 8-12
A4. Pendlay Row x 6-8 + Banded Reverse Curl ISO x 20 sec
B. Clean & Jerk – Power + Full + Push Jerk ( 1 + 2 + 1 )
Today’s Workout:
Cals x 7/11
Hang Power Clean & Jerk x 5 @ 60/40kg
Wednesday – Conditioning
WOD 1
Burpee x 15
Sit Ups x 15
Box Jumps x 15
WOD 2
Alt Box Step Ups x 50 Total
KBS x 40
KB Squats x 30
Toes – Bar x 20
HSPU x 10
WOD 3
10 Rounds Each
Deadlifts x 4 @ 55/38kg
Push Press x 4
Thruster x 4
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:
P1.
Bench Press x 15
P2.
Cals x 15/20
P3.
D-Ball GTS x 8
D-Ball Squat x 8
Saturday
A1. Podium Deadlift – 5/3/1
A2. Ring Push Up x 10
A3. Plyometric Med Ball Crossover Push Up x 6-10 Total
B1. Poliquin Lateral Raises x 8-10
B2. Reverse Bicep Curl x 10-15
B3. Aleknas x 8-10
B4. V-Ups x 12
Today’s Workout:
Waller Special
Sunday – Service
12mins work
Cleans x3
Bike kcals x6-9
5 rounds -quality
Push/split jerk x3-5 heavy
Walking lunges x12-16 @20/25kg
1 and done…..
Ring rows x50
Kcals x50
T2B x50
Kcals x50