CrossFit Programme October 27th – November 2nd
Fifth Cycle 2025
Week 5
Be savage, not average.
If you don’t fall, how are you going to know what getting up is like.
The achievement of one goal should be the starting point of another.
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. Tactical Squat w/ Dual Heavy DB x 6-8 e.s
A3. Dual DB/BB Cuban Rotation x 10-12
B. Clean – Power Clean + Squat Clean ( 1 + 3 )
Today’s Workout:
“Saved By The Barbell”
3 Rounds for Max Reps
Burpees x 1 minute
Wall Balls x 1 minute @ 9/6kg
Deadlifts x 1 minute @ 53/35kg
Wall Ball Sit Ups x 1 minute
Hang Power Cleans x 1 minute @ 53/35kg
Rest x 1 minute
Tuesday
A1. Deadlift – 5/3/1
A2. Low Incline DB Bench Press x 5 + 5 ( Heavy – Moderate ) *Drop Set Style*
A3. Pull Up x 3-6 w/ Tempo 21×2
B. Snatch – Power Snatch + Squat Snatch ( 1 + 3 )
Today’s Workout:
Double Unders x 30
Alt DB Snatch x 10 @ 22.5/15kg
Alt Pistols x 8 Total
Wednesday – Conditioning
WOD 1
“PAINSTORM XII”
For Time:
Run x 400m
Back Squats x 50
Front Squats x 50
Overhead Squats x 50
Run x 400m
Strict Shoulder Presses x 50
Push Presses x 50
Push Jerks x 50
Run x 400m
Hang Power Cleans x 50
Hang Power Snatches x 50
Run x 400m
Perform all barbell movements with an olympic bar only (20/15kg).
Run without the bar.
WOD 2
Cals x 100
DB Russian Twist + Sit Up x 60 @ 17.5/12.5kg (R + L + SU = 1)
WOD 3
Strict Pull Up x 30
Pull Up (Any Style) x 40
Ring Row x 50
Thursday
Friday
A1. OH Press – 5/3/1
A2. Single Arm DB Row x 3+3+3
A3. Eccentric Chin Up (Lowering Phase Only) x 5-10 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 & Press x 5 e.s
B5. Chest Supported DB Lateral Raises x 10
Today’s Workout:
4 Rounds
Cals x 21
Box Jumps x 15
Deadlift x 9 @ 90/70kg
Saturday
A1. Front Squat + Back Squat – 5/3/1 *(% Based Off Front.SQ)*
A2. Stahl Rotations x 10-20 Total
A3. Copenhagen Hold x 20-30 sec e.s
B1. Contralateral & Ipsilateral DB/KB Loaded Split Squat Seesaw x 20 Total
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
5x rounds
Clean and jerk x5 @75/50kg plus
HSPU x5 plus 30second hold
4x rounds
Run 800/ row -ski 1000/bike 60kcals
Rope climbs x3
DB bench press x15
GHD sit ups x100