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CrossFit Programme December 29th – January 4th

Posted 28th December 2025 by Anthony Waller

 

 

The Ride Out

 

Week 5 – On to the next Chapter 

 

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.

Allow yourself the opportunity to get uncomfortable.

Everyone’s dream can come true if you just stick to it and work hard.

 

See you at work.

 

Monday – Back Squat & Press 

Tuesday – Deadlift & Bench

Wednesday – Conditioning

Thursday – Closed

Friday – Push – Pull – Conditioning

Saturday – Front Squat & Press

Sunday – Sunday Service

 

Monday 

 

A1. Back Squat x 6

A2. Seated DB Arnold Press x 10

A3. Dual DB Poliquin Lateral Raise x 6-8

 

B1. Single Leg Box Step Up x 8 e.s

B2. Heavy AKBS x 12

B3. KB Goblet Squats x 12

 

 

Today’s Workout: 

 

Cals x 10/15 

Power Clean x 4 @ 70/45kg 

Toes – Bar x 11

 

Tuesday 

 

A1. Sumo Deadlift x 6

A2. Bench Press x 6

A3. Cuban Rotations 10-12

 

B1. Dual KB Gorilla Row x 16

B2. Jumping Eccentric Pull Ups x 6 (3-5 sec Lowering Phase)

B3. BB Reverse Bicep Curls x 12

 

Today’s Workout:

 

Cals x 35/50

Push Ups x 50

Air Squats x 50

Box Jumps x 50

Cals x 35/50

 

Wednesday – Conditioning

 

Waller Special

 

Thursday – CLOSED

 

Friday – Push – Pull – Conditioning

 

A1. Strict Press + Push Press x 1 + 5

A2. Trap Bar Split Leg Deadlift x 6 e.s

A3. Banded KBS x 12

 

B1. Cardio Sprint x 30 sec

B2. Dual KB Half Burpee Deadlift x 10

B3. Tall Kneeling Plate Core Rotations x 12

 

Today’s Workout:

 

S.A Devils Press x 5-7-9-11-13 Total @ 22.5/15kg 

Strict Pull Ups x 6 

V-Ups x 15 

 

Saturday 

 

A1. Front Squat x 6

A2. BB Hip Thrust x 12-15

A3. Dual DB Box Step Up w/ Clean x 8 e.s

 

B1. Half Kneeling DB Press x 8 e.s

B2. Dips x 8-10

B3. Dual DB Lying Tricep Extensions x 8-12

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

E2MO2M for 12min

Snatches x3

Box jumps x6

AFAP – 20min time cap

Thrusters x30 @50/40kg

Run x400

Power clean x30

Run x400

Front squats x30

 Run x400

Push press x30

Run x400

3 rounds AFAP

DB rev lunges x24 @2x 22.4/15

T2B x20

DB renegade rows x24