CrossFit Programme February 23rd – March 1st
Block One – 2026
Week 4/8
Another brilliant week of training in the books, even through the thick of half term. Well done for showing up and bringing your best attitude and effort. Training has been top draw recently and the energy and quality of classes is something to behold. Keep it up team, you guys are what give the arch it’s life.
Also shoutout to our one and only Nell, if y’all didn’t already know she’s a gangsta check out our latest IG post and witness the fitness.
All hail coach Nell!! 🫡🙌💪
Life is amazing. Life is messy. Life is what you make of it.
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. Pause Back Squat x 3-3-3-3 @ 80%+ (*5 sec)
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:
P1.
Cals x 7-11-15-19
Burpees x 10-10-10-10
P2.
Dual DB Devils Press x 5-5-5-5
Dual DB Push Press x 20-20-20-20
@ 12.5/17.5kg
Wednesday – Conditioning
WOD 1
“KAREN”
WOD 2
“LINDA”
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. Paused Frog Stance Deadlift x 3-3-3-3 @ 80%+ (*5 sec pause at knee)
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:
Cals x 15/20
AKBS x 15 @ 24/32kg
Box Jump Overs x 10 @ 24/30″
Saturday
A1. Paused Bench Press x 3-3-3-3 @ 80%+ (*5 sec on chest)
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
“ADAM”
10-9-8-7-6-5-4-3-2-1 RX 70/50kg
Deadlifts
Power cleans
Over-head push press
Pull ups -strict
Press-up
Finisher
Weighted sit-up/GHD x20
Kcals x20-24
Farmers carry 1lap