CrossFit Programme November 17th – 23rd
Fifth Cycle 2025
Week 8 – TESTING
I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.
We are what we repeatedly do. Excellence then is not an act but a habit.
The body achieves what the mind believes.
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
A. Bench press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
Optional Extras ;
B1. Tactical Squat w/ Dual Heavy DB x 6-8 e.s
B2. Dual DB/BB Cuban Rotation x 10-12
C. Clean – 1 Rep Max
Today’s Workout:
Cals x 7/11
Dual DB Snatch x 10 @ 17.5/12.5kg
Dual DB Push Press x 10
Dual DB Devils Press x 5
Box Jumps x 5
Tuesday
A. Deadlift x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
Optional Extras ;
B1. Low Incline DB Bench Press x 5 + 5 ( Heavy – Moderate ) *Drop Set Style*
B2. Pull Up x 3-6 w/ Tempo 21×2
C. Snatch – 1 Rep Max
Today’s Workout:
Power Snatch x 7 @ 45/30kg
OHS x 7
Burpee o/ Bar x 7
Wednesday – Conditioning
WOD 1
21-15-9
Cals
Hang Power Clean & Jerk @ 55/35kg
Toes – Bar
WOD 2
3 Rounds
Pull Ups x 15
HSPU x 15
Front Squat x 15 @ 55/35kg
WOD 3
Echo Bike x 30/50
Ski Erg x 30/50
Rower x 30/50
Thursday
Friday
A. OH Press x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
B1. Single Arm DB Row x 3+3+3
B2. Eccentric Chin Up (Lowering Phase Only) x 5-10 Sec
B3. Dips x (1 + 1/4) x 6-10
C1. Lying Dual DB Tricep Extension x 10
C2. Alt DB Hammer Curl x 12 Total
C3. Landmine Rotation & Press x 5 e.s
C4. Chest Supported DB Lateral Raises x 10
Today’s Workout:
Station 1
Bench Press x 8
D-Ball o/ Shoulder x 4
Station 2
Box Jumps x 10
Station 3
Cals x 9/13
Air Squats x 15
Saturday
A. Front Squat x 3-3-2-2-1-1 @ 75/85/90/100+/100%++
Optional Extras ;
B1. Stahl Rotations x 10-20 Total
B2. Copenhagen Hold x 20-30 sec e.s
C1. Contralateral & Ipsilateral DB/KB Loaded Split Squat Seesaw x 20 Total
C2. Bulgarian Split Squat x 6-10 e.s
C3. Split Leg RDL w/ BB x 6-8 e.s *Using Rack*
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC