CrossFit Programme November 24th – 30th
The Reshuffle
As we close out the final training cycle of the year it’s time once again to mix things up and keep the body guessing.
Over the last few weeks of the year we’ll be using a mix of strength training and accessory movements. Keeping things moving and making use of those winter calories.
Take this week to adjust to the new schedule and begin thinking about your new goals for when we officially start the new programme in 2026.
The hard days are the best because that’s when champions are made, so if you push through, you can push through anything.
If you don’t find the time, if you don’t do the work, you don’t get the results.
Dead last finish is greater than did not finish, which trumps did not start.
See you at work.
Monday – Press + Snatch
Tuesday – Back Squat + Clean
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift + HSPU
Saturday – Bench Press + Pull Ups
Sunday – Sunday Service
Monday
A1. OH Press x 10-8-6-4
A2. FFE Revsers Drop Lunge w/ DBs x 12 Total
A3. Knee Up External Rotation x 10 e.s
B. Snatch – Hang Power Snatch + Power Snatch ( 2 + 2 )
Today’s Workout:
KBS x 21-15-9 @ 24/16kg
KB Goblet Squats x 21-15-9
Hand Release Push Ups x 21-15-9
Tuesday
A1. Back Squat x 10-8-6-4
A2. Banded KBS x 12
A3. Half Knelling KB Windmill x 6 e.s
B. Clean – Hang Power Clean + Power Clean ( 2 + 2 )
Today’s Workout:
Cals x 20/30
Dual DB Thrusters x 30
Cals x 20/30
Dual DB Thrusters x 30
@ 17.5/12.5kg
Wednesday – Conditioning
Cash In – Run x 800m – Together
4 Rounds – Y.G.I.G Per Round / Move
Squat Clean x 3 @ 70/45kg
Box Jumps x 6
4 Rounds – Y.G.I.G Per Round / Move
Squat Clean x 3
Pull Ups x 6
4 Rounds – Y.G.I.G Per Round / Move
Squats Clean x 3
HSPU x 6
4 Rounds – Y.G.I.G Per Round / Move
Squat Clean x 3
Alt DB Devils Press x 6 Total @ 22.5/17.5kg
Cash Out – Run 800m – Together
Thursday
Friday
A1. Deadlift x 10-8-6-4
A2. Weighted Knee Raises x 10
A3. Hollow Body Rock x 15
B1. HSPU x 5 *Deficit if too easy
B2. Zottman Curls x 10
B3. Split Leg RDL w/ DBs x 10 e.s
B4. Banded Tricep Extension x 15-20
Today’s Workout:
AMRAP
Double Unders x 20 ( +10 Each Round )
Alt DB Snatch x 14 Total @ 17.5/2.5kg
HSPU x 7
Saturday
A1. Bench Press x 10-8-6-4
A2. Strict Pull Ups x 10-8-6-4 *Add weight when possible
B1. Dual DB Chest Support Row x 10
B2. Leaning DB Lateral Raises x 10 e.s
B3. Cuban Rotations x 10
Today’s Workout:
Waller Special
P1.
AKBS x 12 @ 24/16kg
Wall Walks x 4
P2.
Weighted Sit Ups x 12
Hollow Body Rocks x 12
Sunday – Nells Bday service
Clean and Jerk- build the weight YGIG
3,3,3,3,2,2,2,2,1,1,1,1,1
X3 rounds
Double under’s x30
Power snatch x11 @45/60kg
Kcals x30
D-ball x11
Walking lunges 1x DB OH x30 @22.5/15kg
Squats clean x30 @45/60kg
Followed by
YGIG anyway 2000mtrs