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CrossFit Programme February 9th – 15th

Posted 8th February 2026 by Anthony Waller

 

 

Block One – 2026

 

Week 2/8

 

Week one chalked up and the standards have risen. Quality work and attitude all round with some tasty WODs and PBs already smashed.

The difference between who you are and who you want to be is what you do.

Onwards!!

 

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 @ 65-75-85%

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:

 

Alt Hang DB Clean & Press x 8 Total @ 27.5/20kg 

Burpee o/ DB x 5-9-13-17-21

 

Wednesday – Conditioning

 

WOD 1 

 

“Naughty Forty”

 

AKBS x 40 @ 24/16kg 

Wall Balls x 40 @ 9/6kg 

 

AKBS x 40 

Toes – Bar x 40 

 

AKBS x 40 

Hand Release Push Up x 40

 

AKBS x 40 

Cals x 40 

 

WOD 2 

 

Double Unders x 70 

Deadlift x 15 @ 80/60kg 

Run x 400m 

 

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 @ 65-75-85%

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:

 

Power Clean x 3

Box Jump Over x 5

Wall Walk x 6-5-4-3-2-1

 

@ 60/80kg

 

Saturday 

 

A1. Bench Press x 12-8-6 @ 65-75-85%

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 

 

28min AMRAP

Power cleans x3 @85/65Kg

1 round Cindy

Pull ups x5

Press ups x10

Air squats x15

Kcals x40/50

Wall balls x50 @9/7

Single DB alt snatch x50 @ 22.5/15

T2B x50

Kcals x40/50