CrossFit Programme September 8th – 14th
Fourth CrossFit Cycle 2025
Week 7
Most people fail, not because of lack of desire, but because of lack of commitment.
The most successful people reach the top not because they are free of limitations, but because they act in spite of their limitations.
I am Superman. And the only thing that can kill Superman is Kryptonite. And Kryptonite doesn’t exist.
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:
P1.
Cals x 12/16
P2.
Deadlift x 12 @ 60/45kg
Burpee o/ Bar x 6
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:
P1.
Cals x 15/20
P2.
Hang Power Snatch x 7 @ 45/30kg
Toes – Bar x 7
Wednesday – Conditioning
WOD 1
Bench Press x 12-14-16-18-20 @ 70/45kg
AKBS x 12-14-16-18-20 @ 24/16kg
Cals x 12-14-16-18-20
WOD 2
HSPU x 10
D-Ball o/ Shoulder x 6
WOD 3
Cals x 10/12
Pull Ups x 8
KB Goblet Squats x 15 @ 24/16kg
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 50
Double DB Squat Clean x 6 @ 22.5/15kg
Double DB Push Press x 10
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
El jefe ~ TBC