CrossFit Programme January 19th – 25th
Phase One – 2026
Week 3/4
The pre-program phase is ticking over nicely. Take your time over the rest of this month to learn and do things correctly. It’s only the start of the year and if you don’t want to waste the rest of it leave your ego at the door.
Train hard, stay humble.
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. Back Squat ~ 1 + 1/4 (x 5)
A2. Seated DB Seesaw Press x 12-16 Total
A3. Dual DB Lateral Raise x 10-12
B1. Power Clean Pulls x 5 (*60% of Max)
B2. Single Leg Box Step Up x 8 e.s *High Box
B3. Weighted Sit Ups x 10
Today’s Workout:
AMRAP
Double Unders x 40
Cals x 11/15
Butterfly Sit Ups x 15
Tuesday
A1. Sumo Deadlift ~ 1 + 1/4 (x 5)
A2. Bench Press ~ 1 + 1/4 (x 5)
A3. Cuban Rotations 10-12
B1. BTN Snatch Grip Strict Push Press x 5
B2. Jumping Eccentric Pull Ups x 3 (3-5 sec Lowering Phase) + M.E Chin Ups
B3. BB Reverse Bicep Curls x 12
Today’s Workout:
Cals x 50
Burpees x 50
Air Squats x 50
Wednesday – Conditioning
GRACE
30 REPS FOR TIME
Clean and Jerks
@ 42.5/60kg
MARY
AMRAP 20
Handstand Push-Ups x 5
Pistols x 10 Total
Pull-Ups x 15
Thursday – Gymnastics
Friday – Push – Pull – Conditioning
A1. Push Jerk + Split Jerk x 3 + 3
A2. Frog Stance Block Deadlift x 5
A3. Banded KBS x 12
B1. Cardio Sprint x 30 sec
B2. Power Clean x 5 (*60% of Max)
B3. Tall Kneeling Plate Core Rotations x 12
Today’s Workout:
For Time:
Run x 400m
Dual Dumbbell Bench Press x 50 @ 22.5/15kg
Run x 400m
Ring Push-Ups x 50
Run x 400m
Hand-Release Push-Ups x 50
Saturday
A1. Front Squat ~ 1 + 1/4 (x 5)
A2. Drop Lunges x 6 e.s
A3. Low Hang Snatch ISO Hold x 10-15 sec
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
EMOM for 12mins
Power cleans x2
14mins AFAP
Step back lunge (rack) x40@60/45
Into
21-15-9
Push press
Box jumps
Reaming time
Double unders x100
Farmers carry x100mtrs (bakery)
Kcals x30
HS walks /hold 10mtrs/60 seconds