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CrossFit Programme January 26th – February 1st

Posted 25th January 2026 by Anthony Waller

 

 

Phase One – 2026

 

Week 4/4

 

Final push before the new 2026 schedule officially starts. Some real quality work has been achieved in January and numbers both in class and on the board are going up in the right direction. Let’s keep doing the basics right and there’ll be nothing but gains and glory to be had and shared.

 

Strong people are harder to kill.

 

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

 

Dual DB Devils Press x 6

Dual DB Thruster x 6

Dual DB Box Step Over x 6 Total

Cals x 9/12

 

@ 10/17.5kg

 

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 Jerk 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 9/11

OHS x 15 @ 15/20kg

Pull Up x 7

 

Wednesday – Conditioning

 

ELIZABETH

 

21-15-9

 

Cleans @ 42.5/60kg

Ring Dips

 

KELLY

 

5 ROUNDS FOR TIME

 

Run 400m

Box Jumps x 30 @ 20/24″

Wall Balls x 30

 

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:

 

AMRAP

 

Double Unders x 30

TTB x 8

HSPU x 8

 

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

A4. Tall Kneeling KB/DB Filly Press x 8 e.s

 

Today’s Workout:

 

For Time ;

 

30-24-18-12-6

 

Cals

Burpees

Alternating Dumbbell Snatch

 

@ 15/22.5kg

 

Sunday – Service 

Working with a partner YGIG as you wish

Complex x2 rounds each @75/50kg

Deadlifts x5

Power clean x3

Push jerk x1

Kcals 30each

Complex x2 rounds each

T2B x30each

Complex x2rounds each

Wall walks x10each

Complex x2rounds each

HSPU x30each

Complex x2rounds each

Kcals x30each

Complex x2rounds each