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CrossFit Programme September 29th – October 5th

Posted 28th September 2025 by Anthony Waller

 

 

Fifth Cycle 2025

 

🚨🚨 NEW CYCLE 🚨🚨

 

Week 1

 

Never give up because great things take time.

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.

Nothing is impossible; the word itself says ‘I’m possible!’.

 

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 – 5/3/1

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: 

 

P1. 

 

Hang Power Snatch x 8 @45/30kg 

Ring Rows x 12 

 

P2. 

 

Cals x 12/16 

 

Tuesday 

 

A1. Deadlift – 5/3/1

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: 

 

Y.G.I.G ~ Per Round 

 

Power Clean x 4 @ 60/40kg 

Burpee o/ Bar x 4 

Power Clean x 4 

Pull Ups x 4 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 11/15

Alt DB Clean & Press x 8 Total @ 30/22.5kg 

HSPU x 6 

 

WOD 2 

 

Partner 50:50 

 

Cash In ~ Rope Climbs x 14 Total 

 

5 Rounds Each ~ Y.G.I.G 

 

Cals x 11/15   

Thrusters x 8 @ 45/30kg 

Pistols x 8 Total 

 

Cash Out ~ Chest – Bar Pull Ups x 40 Total 

 

WOD 3 

 

For Time 

 

Butterfly Sit Ups x 100 

Hollow Body Rock x 50 

Plank x 2 mins Total 

 

Thursday 

 

Friday 

 

A1. OH Press – 5/3/1

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: 

 

Hang Squat Clean x 6 @ 55/40kg 

Front Squat x 6 

 

Saturday 

 

A1. Front Squat + Back Squat – 5/3/1 *(% Based Off Front.SQ)*

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:

 

P1. 

 

Cals x 15/20 

 

P2. 

 

Deadlift x 6 @ 90/70kg 

Box Jumps x 6 

Deadlift x 6 

 

Sunday – Service 

 

4 rounds

Snatch x3 @60/35kg

Kcals x10-12

Thrusters x5

Kcals x10-12

Power cleans x7

Kcals x10-12

AMRAP

HSPU x12

Box jumps X18

T2B X24

Alt lunges x30

DU x36

Finisher.

GHD sit ups x100

Bicep curls x100