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CrossFit Programme September 22nd – 28th

Posted 21st September 2025 by Anthony Waller

 

 

The Reshuffle

 

As we close out the fourth training cycle of the year it’s time once again to mix things up and keep the body guessing.

Take this week to adjust to the new schedule and set out your new goals before we officially start the new programme on Monday September 29th.

 

Discipline is the bridge between goals and accomplishment.

Do what you have to do until you can do what you want to do.

What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. … Success is often just around the corner.

Don’t count the days, make the days count.

 

See you at work.

 

Monday – Bench Press + Cleans

Tuesday – Deadlift + Snatch 

Wednesday – Conditioning

Thursday – Gymnastics

Friday – OH Press + Pull

Saturday – Front Squat + Back Squat 

Sunday – Sunday Service 

 

Monday 

 

A1. Bench press x 10-8-6-4

A2. Single Leg Box Step Up w/ Dual Heavy DB x 6-8 e.s

A3. Knee Up External Rotation x 10 e.s

 

B. Clean – Hang Power Clean + Power Clean ( 2 + 2 )

 

Today’s Workout: 

 

Rounds / Time ~ Coaches Choice

 

Double Unders x 30

Power Clean x 4 @ 50/35kg

Thruster x 2

Squat Clean x 4

 

Tuesday 

 

A1. Deadlift x 10-8-6-4

A2. Low Incline Bench Alt DB Press Cycle ( R + L + T ) x 5

A3. Pull Up x 3-6 w/ Tempo 31X2

 

B. Snatch – Hang Power Snatch + Power Snatch ( 2 + 2 )

 

Today’s Workout: 

 

P1 .

 

Dual DB Hang Power Clean & Press x 7 @ 22.5/15kg

Dual DB Devils Press x 3

 

P2.

 

Cals x 7/11

Burpee Box Jumps x 7

 

Wednesday – Conditioning 

 

WOD 1

 

Deadlift x 10 @ 110/80kg

Hand Release Push Ups x 6/10

 

WOD 2

 

D-Ball o/ Shoulder x 5

Toes – Bar x 10

Cals x 10/15

Wall Balls x 20

 

WOD 3

 

P1.

 

KBS x 12 @ 24/16kg

KB Squats x 12

 

P2.

 

D-Ball Hold ~ Until Switch

 

Thursday 

 

Friday 

 

A1. OH Press x 10-8-6-4

A2. Single Arm DB Row x 4 + 6 e.s ( Heavy – Moderate ) *Drop Set Style*

A3. Supinated Chin Up ISO Hold x 10-30 sec

 

B1. Dips x (1 + 1/4) x 6-10

B2. Lying Dual DB Tricep Extension x 10

B3. Alt DB Hammer Curl x 12 Total

B4. Landmine Rotation x 10 Total

 

Today’s Workout: 

 

P1.

 

Cals x 15/20

 

P2.

 

Sumo Deadlift High Pull x 10 @ 40/30kg

D-Ball Box Step Over x 5

 

Saturday 

 

A1. Front Squat + Back Squat x 5 + 5 *Use Front Squat % Weights For All Reps*

A2. Half Kneeling Banded Chop x 10 e.s

A3. Weighted Side Plank x 20-30 sec e.s

 

B1. S.A Split Squat Contralateral Side Bend w/ KB x 10-15 e.s

B2. Bulgarian Split Squat x 6-10 e.s

B3. Split Leg RDL w/ BB x 6-8 e.s *Using Rack*

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC