Sort by tags

CrossFit Programme December 1st – 7th

Posted 30th November 2025 by Anthony Waller

 

 

The Ride Out

 

Week 1

 

Push harder than yesterday if you want a different tomorrow.

The real workout starts when you want to stop.

Take care of your body. It’s the only place you have to live.

 

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 8-5-3-3

A2. FFE Revsers Drop Lunge w/ DBs x 12 Total

A3. Knee Up External Rotation x 10 e.s

 

B. Snatch – Hang Power Snatch x 4

 

Today’s Workout: 

 

AMRAP

 

Dual DB Squat Cleans x 5 @ 20/17.5kg  

Dual DB Box Step Overs x 5 Total 

Box Jumps x 5 

 

Tuesday 

 

A1. Back Squat x 8-5-3-3

A2. Banded KBS x 12

A3. Half Knelling KB Windmill x 6 e.s

 

B. Clean – Hang Power Clean x 4

 

Today’s Workout: 

 

AMRAP ~ Partner Both Working 

 

P1. 

 

Power Snatch x 6 @ 45/30kg 

Wall Walks x 2-4 

 

P2. 

 

Cals x 18/22

 

Wednesday – Conditioning 

 

PARTNER

 

Cals x 18/22 Each 

 

Y.G.I.G Per Round – 4 Rounds Each 

 

Hang Power Clean x 5 

STOH x 5 

Muscle Ups // Chest – Bar Pull Ups x 5 

 

Cals x 18/22 Each 

 

Y.G.I.G Per Move

 

Burpee x 4 

Alt DB Snatch x 4-6-8-10-12 Total @ 22.5/17.5kg 

HSPU x 5 

 

Cals x 18/22 Each 

 

Y.G.I.G Per Round – 4 Rounds Each 

 

Hang Power Clean x 5 

STOH x 5 

Muscle Ups // Chest – Bar Pull Ups x 5 

 

Cals x 18/22 Each 

 

Thursday 

 

Friday 

 

A1. Deadlift x 8-5-3-3

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: 

 

Single Arm DB Clean & Press x 8 Total @ 30/22.5kg 

Burpee o/ DB x 6-7-8-9-10

Toes – Bar x 6-7-8-9-10

 

Saturday 

 

A1. Bench Press x 8-5-3-3

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

 

Sunday – Service 

12 mins to build to heavy complex for the day

Power clean x1

Hang squats clean x1

Jerk x1

32min time cap

Row/ski 800mtrs/60-42kcals

Burpees x40

Row/ski 600mtrs/45-30kcals

Pull ups x30

Row/ski 400mtrs/30-21kcals

Thrusters x20 @60/45kg

Row/ski 400mtrs/24kcals

T2B x30

Row/ski/bike 600mtrs/45-30kcals

Box jumps x40

Row/ski/bike 800mtrs/60-42kcals