CrossFit Programme February 16th – 22nd

Block One – 2026

Week 3/8

The cycle is progressing nicely and this week we have a few changes to some of the lifts, with rep schemes and percentages changing too. Be sure to come mentally prepared and of course on time (or early 🙌). Keep chipping away and the results won’t be far behind.

Don’t tell people your plans. Show them your results.

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 8-6-4 @ 85/90/95%

A2. Seated Dual DB Incline Press x 6-8

A3. Dual KB Row x 10

Rolling EMOM – 12 Min

B. Snatch Deadlift x 5 (0-4)

C. Power Snatch x 5 (4-8)

D. Snatch x 5 (8-12)

Today’s Workout:

Cals

Deadlift @ 100/75kg

Ring Dips

21-15-9

Wednesday – Conditioning

WOD 1

Cals x 15/20

HSPU x 30

Cals x 15/20

Power Clean & Jerk x 30 @ 50/35kg

Cals x 15/20

Thruster x 30 @ 50/35kg

WOD 2

5 Rounds

Row/Ski Erg x 400m

Pull Up x M.E

Score = Total Pull Ups

WOD 3

Weighted Sit Up x 50 @ 15/10kg

V-Up x 50

Hollow Body Rocks x 50

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

A1. Floating Snatch Grip Deadlift 4 x 6 @ 85-90%

A2. Dual DB Seesaw Press x 16 Total

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 8-6-4 @ 85/90/95%

A2. Dual DB Weighted Sit Ups x 10

A3. Powell Raise x 5 e.s – Tempo 3111

B. E2MOM ~ Clean Deadlift + Hang Squat Clean + Squat Clean x 2 + 2 + 2

Today’s Workout:

Double Under x 70

Alt Pistol x 10 Total

Dual KB Power Clean x 10 @ 24/16kg

Saturday 

A1. Bench Press x 8-6-4 @ 85/90/95%

A2. Strict Pull Ups x 8

A3. Ring Dips x 8

Rolling EMOM – 12 Min

B. BTN Snatch Balance x 5 (0-4)

C. OHS x 5 (4-8)

D. Hang Snatch x 5 (8-12)

Today’s Workout:

Waller Special

Sunday – Service 

12 min to build to a heavy complex then 6min AMRAP

Power clean x1

Hang squats clean x1

Front squats x1

Push/split jerk x1

3x rounds

Wall balls x30

Pull ups/ MU 15/5

3x rounds

Run 400mtrs

D-ball over shoulder x15

3x rounds

Row 500mtrs

HSPU x15