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CrossFit Programme February 2nd – 8th

Posted 1st February 2026 by Anthony Waller

 

 

Block One – 2026

 

Week 1/8

 

And so the first cycle of the year begins and what an outstanding start to 2026 it’s been. The energy, enthusiasm and efforts so far have been epic, loads of new faces and of course all our OG favourites.

 

As you’ve all noticed or heard mentioned more than a few times by now there have been some changes both to the timetable and the CF programming. We want to provide you all with the best practices and opportunities to progress and develop whilst of course keeping you fit and healthy.

 

The culture is both king and queen so keep pushing your side and we’ll keep bringing you our best. Turn up on time, pay it forward and remember you can always control your attitude and effort. Nobody wants to be the one caught slacking.

 

Here’s to a massive year of getting after it gang. Love y’all x

 

See you at work.

 

Monday – Non CF Momentum Programming

Tuesday – Squat – Press – Snatch

Wednesday – Conditioning / Benchmark Girls

Thursday – Gymnastic Skills – Strength – Accessories

Friday – Deadlifts – Cleans & Jerks

Saturday – Bench Press + Pull Ups & Ring Dips

Sunday – Sunday Service

 

Monday – Non CF Momentum Programming

 

Tuesday 

 

A1. Box Squat x 12-8-6 @ 60-70-80%

A2. Seated Dual DB Press x 10

A3. S.A DB Row x 10 e.s

 

Rolling EMOM – 12 Min

 

B. Snatch Pull x 5 (0-4)

C. Hang Power Snatch x 5 (4-8)

D. Power Snatch x 5 (8-12)

 

Today’s Workout:

 

E3MOM

 

Cals x 15/20

Double Unders x 50

Power Snatch x M.E @ 25/40kg

 

Wednesday – Conditioning

 

Part A.

 

E3MOM – 5 Rounds

 

Complex ; Power Clean + Squat Clean + Front Squat + STOH x ( 2 + 3 + 4 + 5 )

 

Part B.

 

P1.

 

Dual DB Bench Press x 8

Dual DB Renegade Row x 8 Total

Dual DB Devils Press x 4

Dual DB Thruster x 8

 

@ 10/17.5kg

 

P2.

 

Cals x 18/23

 

Thursday – Gymnastic Skills – Strength – Accessories

 

Ring Dips

 

Ring Support 20-30 seconds @ Top & Bottom

 

Eccentric Dip ( 5 seconds ) x 3-5 reps

 

Ring Dip x 10-15

 

Kipping Progressions (Singles / EMOM / Workouts)

 

Muscle Ups

 

Kneeling Ring Muscle Up 5 x 5 (slow)

 

Seated Ring Muscle Up 5 x 5 (slow)

 

Banded Ring Muscle Up 5 x 5

 

Eccentric Ring Muscle Up 5 x 5

 

Partner Assisted 5 x 2-3

 

Kipping Ring Muscle Up (Singles / EMOM / Workouts)

 

Kipping

 

Straight Arm Pull Down w/ Box 3 x 10reps

 

Ring / Bar Kip Swing 3 x 20 reps

 

Ring / Bar Kip Swing + Pull Up w/ pause 3 x reps

 

Kipping Pull Up w / bar (Singles / Emom / Workouts)

 

Handstand Push Up

 

Wall Facing Handstand Hold x 60 seconds

 

Frog to Push Up 5 x 5

 

HSPU Strict 5 x 5

 

HSPU (Singles / EMOM / Workouts)

 

Strength Phase

 

Floating Snatch Grip Deadlift 4 x 8 @ 80-85%

 

Accessory Work

 

A1. Scapula Ring Row x 15-20

A2. Knee Up External Rotation x 10 e.s

A3. Piked Single Leg Raise x 12-15 e.s

A4. Hollow Body Rocks x 10-15

A5. ATG Split Squat x 12 e.s

 

Friday

 

A1. Frog Stance Deadlift x 12-8-6 @ 60-70-80%

A2. Anchored Weighted Sit Ups x 10

A3. Knee Up External Rotation x 5 e.s – Tempo 3111

 

B. EMOM ~ Clean Pull + Squat Clean x 2 + 2

 

Today’s Workout:

 

P1.

 

Power Clean x 6

Burpee C2B Pull Up x 6

 

@ 50/70kg

 

P2.

 

Dual DB Weighted Box Step Up x 16 Total

 

@ 9/15kg – 20/24″

 

Saturday 

 

A1. Bench Press x 12-8-6 @ 60-70-80%

A2. Strict Pull Ups x 10

A3. Ring Dips x 10

 

Rolling EMOM – 12 Min

 

B. BTN Snatch Push Jerk x 5 (0-4)

C. OHS x 5 (4-8)

D. Snatch x 5 (8-12)

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

 

El jefe ~ TBC