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CrossFit Programme October 6th – 12th

Posted 5th October 2025 by Anthony Waller

 

 

Fifth Cycle 2025

 

Week 2

 

Start where you are. Use what you have. Do what you can.

The impossible exists only until we find a way to make it possible.

Take chances, make mistakes. That’s how you grow. Pain nourishes your courage. You have to fail in order to practice being brave.

 

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: 

 

Cals x 8/10 

Power Clean x 8 @ 50/35kg 

Front Rack Reverse Lunges w/ BB x 8 Total 

 

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: 

 

Cals x 20/30 

Dual DB Thrusters x 30 @ 20/12.5kg 

Cals x 20/30 

Dual DB Thrusters x 30 

 

Wednesday – Conditioning 

 

WOD 1 

 

Cals x 15-25-35 

Run x 400m–400m–400m 

Dual DB Snatch x 15-15-15 @ 15/10kg 

Dual DB Devils Press x 7-7-7 

 

WOD 2 

 

Bench Press x 10

Dual DB Renegade Row x 12 Total 

Weighted Sit Ups x 14 

 

WOD 3 

 

KB Suitcase Carry x 400m @ 16-32kg 

KB Alt Lunges x 100 Total @ 16-32kg 

 

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 Power Clean x 21-15-9 

Pull Ups x 9-9-9

Burpee x 15-15-15

Air Squat x 21-21-21

 

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:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC