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CrossFit Programme September 15th – 21st

Posted 14th September 2025 by Anthony Waller

 

 

Fourth CrossFit Cycle 2025  

 

Week 8 – TESTING 

 

When I feel tired, I just think about how great I will feel once I finally reach my goal.

I am. I can. I will. I do.

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.

 

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 x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

B1. Reverse Drop Lunges w/ DB x 8-10 e.s

B2. Banded KB Deadlift x 8-10

 

C. Snatch – 1 Rep Max

 

Today’s Workout: 

 

P1. 

 

Cals x 18/22 

 

P2. 

 

Dual KB Gorilla Rows x 8 Total @ 20/16kg

Dual KB Deadlift x 8 

Dual KB Swing x 8 

 

Tuesday 

 

A1. BB Strict Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

A2. Pull Up x 1-5 Rep Max

 

Optional Extras ;

 

B1. Flat DB Press x 8-12

B2. Pendlay Row x 6-8 + Banded Reverse Curl ISO x 20 sec

 

C. Clean & Jerk – 1 Rep Max

 

Today’s Workout: 

 

P1. 

 

Dual DB Thruster x 8 @ 17.5/12.5kg 

Dual DB Alt Lunges x 6 

Dual DB Devils Press x 4 

 

P2. 

 

HSPU x 10 

 

Wednesday – Conditioning 

 

Cardio x 600m 

Single DB Box Step Ups x 50 Total @ 20/15kg 

Deadlift x 40 @ 45/30kg 

Hang Power Clean x 30 @ 45/30kg 

Push Jerk x 20 @ 45/30kg 

Wall Walk x 10 

Push Jerk x 20 

Hang Power Clean x 30 

Deadlift x 40 

Single DB Box Step Ups x 50 Total @ 20/15kg 

Cardio x 600m 

 

WOD 2 

 

Cals x 20 

Air Squat x 30

Cals x 30 

Air Squat x 40

Cals x 40

Air Squat x 50

 

Thursday 

 

Friday 

 

A. Bench Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

B. Dip x 1-5 Rep Max ( Add Load )

 

Optional Extras ;

 

C1. Reverse Grip Bent Over Row x 10

C2. EZ Bar 21s’

C4. Turkish Sit Up w/ KB x 8 e.s

C5. Handstand ~ Hand Release/Walking Drills

 

Today’s Workout: 

 

Burpee x 16 

Alt DB Snatch x 16 Total 

 

Burpee x 16

Alt DB Snatch x 16 Total 

 

Burpee x 16 

Alt DB Snatch x 16 Total 

 

Burpee x 16 

Alt DB Snatch x 16 Total 

 

@ 17.5/20/25/30kg 

@ 15/17.5/20/25kg 

 

Saturday 

 

A. Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++ 

 

Optional Extras ;

 

B1. Ring Push Up x 10

B2. Plyometric Med Ball Crossover Push Up x 6-10 Total

B3. Poliquin Lateral Raises x 8-10

B4. Reverse Bicep Curl x 10-15

B5. Aleknas x 8-10

B6. V-Ups x 12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

12min work

Kcals 8-10

Cleans x3

HSPU x6

12mn work

Kcals 8-10

Thrusters x4

T2B x8

4x rounds

Rope climbs x2

Double unders x50

Into

4x rounds

Ring rows x25

Press ups x25