CrossFit Programme January 5th – 11th
Phase One – 2026
Week 1/4
Yes team! Here we are again, staring down the barrel of a new year full of fresh opportunities. The wake of fallen goals and targets laid behind us and perhaps some old ones not quite hit still ahead of us. Whether the goals are old, new or perhaps both it’s time once again to lock in and slowly and consistently turn that screw to squeeze out all our potential in this year ahead.
Lofty goals, targets and ambitions are wonderful but so is the journey and success is only a small part of that, all be it a really nice part. Be sure to sit with your goals and make them challenging enough that you have to take them seriously but not so ambitious or easy that your mind doesn’t even engage with them.
If you can find that sweet spot you’re already well on your way to that new level you’re picturing.
This month isn’t make or break, it’s conscious base building. So come have a chat with any of our coaches if you’re feeling stuck and let’s get that deck staked in your favour for a big ROI in 2026.
See you at work.
Monday – Back Squat & Press
Tuesday – Deadlift & Bench
Wednesday – Conditioning / Benchmark Girls
Thursday – Gymnastics
Friday – Push – Pull – Conditioning
Saturday – Front Squat & Press
Sunday – Sunday Service
Monday
A1. Paused Back Squat x 5 (*2 sec Dead-stop in Bottom Position Every Rep)
A2. Seated DB Arnold Press x 10
A3. Dual DB Poliquin Lateral Raise x 6-8
B1. Power Clean Hang Pulls x 7 (*60% of Max)
B2. Single Leg Box Step Up x 8 e.s
B3. Weighted Sit Ups x 10
Today’s Workout:
AMRAP
Air Squat x 20
V-Up x 10
Push Up x 10
Ring Row x 10
Burpee x 10
Tuesday
A1. Halting Sumo Deadlift x 5 (*2 sec Dead-stop 2″ Off Ground Every Rep)
A2. Bench Press x 5 (*2 sec Dead-stop in Bottom Position Every Rep)
A3. Cuban Rotations 10-12
B1. BTN Snatch Grip Strict Press x 7
B2. Jumping Eccentric Pull Ups x 6 (3-5 sec Lowering Phase)
B3. BB Reverse Bicep Curls x 12
Today’s Workout:
Double Unders x 50
Wall Balls x 25-20-15-10-5
Wednesday – Conditioning
Eva
5 Rounds for Time
Run 800m
Kettlebell Swings x 30 @ 24/32kg
Pull Ups x 30
Thursday – Gymnastics
Friday – Push – Pull – Conditioning
A1. Strict Press + Push Press x 5 + 5
A2. Trap Bar Split Leg Deadlift x 5 e.s
A3. Banded KBS x 12
B1. Cardio Sprint x 30 sec
B2. Hang Power Clean x 7 (*60% of Max)
B3. Tall Kneeling Plate Core Rotations x 12
Today’s Workout:
Dual DB Devils Press x 5
Dual DB Thruster x 10
Cals x 12/15
Saturday
A1. Paused Front Squat x 5 (*2 sec Dead-stop in Bottom Position Every Rep)
A2. BB Hip Thrust x 12-15
A3. Hang Snatch Pull x 7 (*60% of Max)
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
10-9-8-7-6-5 reps for time of:
Squat Clean Thruster, 60/60kg
Pull-up
5 Rounds for time of:
50 Doube-unders
10 Burpee Box Jump Overs
21-15-9 reps for time of:
Hang Power Snatch, 35/25
Kcals