CrossFit Programme January 12th – 18th
Phase One – 2026
Week 2/4
2026 is off to a great start. The base is building nicely day by day and the mindset is steadily locking in for all the challenges ahead.
The only bad workout is the one that didn’t happen.
Pain is temporary. Quitting lasts forever.
Your body can stand almost anything. It’s your mind you have to convince.
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 3 (*2 sec Dead-stop in Bottom Position Every Rep)
A2. Seated DB Seesaw Press x 12-16 Total
A3. Dual DB Lateral Raise x 10-12
B1. Low Hang Power Clean Pulls x 7 (*60% of Max)
B2. Single Leg Box Step Up x 8 e.s *High Box
B3. Weighted Sit Ups x 10
Today’s Workout:
5 minute AMRAPs – Rolling Clock
0:00-5:00
Calorie Row x 12
Box Jumps x 12
5:00-10:00
Wall Balls x 12
Pull Ups x 12
10:00-15:00
Kettlebell Snatch x 12 Total
V-Ups x 12
15:00-20:00
Kettlebell Swings x 12
Mountain Climbers x 24
Tuesday
A1. Halting Sumo Deadlift x 3 (*2 sec Dead-stop 2″ Off Ground Every Rep)
A2. Bench Press x 3 (*2 sec Dead-stop in Bottom Position Every Rep)
A3. Cuban Rotations 10-12
B1. BTN Snatch Grip Strict Push 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:
Dumbbell Thrusters x 12
Strict Ring Dips x 9
Strict Chest-to-Bar Pull-Ups x 3
@ 22.5/15kg
Wednesday – Conditioning
ISABEL
x 30 REPS FOR TIME
Snatches @ 42.5/60kg
NANCY
5 ROUNDS FOR TIME
Run 400 meters
Overhead Squats @ 30/42.5kg
Thursday – Gymnastics
Friday – Push – Pull – Conditioning
A1. Push Press + Push Jerk x 3 + 3
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 + Power Clean x 3 + 3 (*60% of Max)
B3. Tall Kneeling Plate Core Rotations x 12
Today’s Workout:
Dual DB Incline Alt Bench Press x 12 Total
Dual DB Renegade Row x 12 Total
Dual DB Squat Clean x 6
Dual DB Push Press x 12
@ 15/20kg
Saturday
A1. Paused Front Squat x 3 (*2 sec Dead-stop in Bottom Position Every Rep)
A2. BB Hip Thrust x 12-15
A3. Low Hang Snatch Pull x 7 (*60% of Max)
B1. Tall Kneeling KB/DB Filly Press x 8 e.s
B2. Dips x 8-10
B3. EZ Bar JM Press x 8-12
Today’s Workout:
Waller Special
Sunday – Service
rounds @90/65kg
Power cleans x4
Front squats x4
OH press/jerk x4
20min AMRAP
Kcals x20
T2B x20
Kcals x20
Rope climbs 1-2-3-4-5-add 1 each round
Finisher
HSPU hold -MX