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CrossFit Programme November 3rd – 9th

Posted 2nd November 2025 by Anthony Waller

 

 

Fifth Cycle 2025

 

Week 6

 

I never dreamed about success. I worked for it.

Your passion will propel you.

You can, you should, and if you’re brave enough to start, you will.

 

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: 

 

Dual DB Renegade Row x 10 Total 

Dual DB Deadlift x 10 

Dual DB Renegade Row x 10 Total 

Dual DB Devils Press x 5 

Knees – Elbows x 10 

 

@ 17.5/12.5kg 

 

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: 

 

P1. 

 

Cals x 13/18 

 

P2. 

 

Deadlift x 5 @ 100/75kg 

Burpee Box Jump Overs x 5 

Deadlift x 5 

 

Wednesday – Conditioning 

 

WOD 1 

 

“UNDERCOVER” 

 

3 Rounds 

 

Power Cleans x 15 @ 60/42.5kg 

Hand Release Push Ups x 20 

 

2 Rounds 

 

Rower Cals x 27/21 

Double Unders x 75 

 

1 Round 

 

Bike Cals x 50/35 

 

WOD 2 

 

Front Rack Alt Reverse Lunges x 10 Total @ 45/30kg 

Push Press x 10 

Pull Ups x 10 

 

WOD 3 

 

Butterfly Sit Ups x 75

Hollow Body Rock x 50 

Hollow Body Hold x 2 mins Total 

 

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: 

 

Run x 400m Together 

Thruster x 12 @ 45/30kg 

Wall Walks x 2-3-4-3-2 

 

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 

Snatches complex warm up.

10min

High pull x3

Power snatch x3

OHS x3

Into 6min

Snatches x2

4 rounds -Tax collector

Back squats x10 @140/100kg

Dumbell snatches x10 @30/22.5kg

D-ball clean x10 @35/50kg

When finished AMRAP until clock goes beep.

Kcals x30

GHD x25