CrossFit Programme November 10th – 16th
Fifth Cycle 2025
Week 7
Work like there is someone working 24 hours a day to take it away from you.
Your mind is your strongest muscle.
A goal is a wish. A standard holds you accountable.
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 – Squat Clean x 2
Today’s Workout:
Double Unders x 50
Hang Power Snatch x 4-6-8-10-12 @ 50/35kg
Toes – Bar x 4-6-8-10-12
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 – Squat Snatch x 2
Today’s Workout:
P1.
Overhead Squat x 20 @ 35/20kg
P2.
Alt DB Clean & Jerk x 8 Total @ 25/17.5kg
Box Step Over w/ DB x 12 Total
P3.
Strict Pull Up x 1
Kipping / Butterly Pull Up x 2
Muscle Up x 3
( 1 + 2 + 3 )
Wednesday – Conditioning
WOD 1
Cals x 50/30 Each
Then ;
Power Clean x 2
Squat Clean x 3
Cluster x 4
Push Jerk x 5
WOD 2
Run x 400m
Dips x 15
KB Squats x 25 @ 24/16kg
WOD 3
KB Suitcase Carry x 400m @ 24/16kg
Single Arm DB Devils Press x 50 Total @ 22.5/15kg
Box Jump Overs 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:
P1.
Bench Press x 5+10
D-Ball Alt Lunges x 12 Total
P2.
Cals x 12/16
Burpee x 10
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
BB complex warm up 8mins
Deadlift x5
Squat clean x3
Push press x1
Workout B
E2MO2M for 18min
Row/ski 200/250
Cluster x1 @80/50kg
Row/ski 200/250
Power cleans x3 @80/50kg
Row/ski 200/250
Deadlifts x3 @80/50kg
Workout C – 4 rounds
T2B x15
Box jump overs x15
DB STOH x15