CrossFit Programme March 2nd – 8th
Block One – 2026
Week 5/8
The wheels keep turning. Attitude and effort are always within your control and not everything you do is for you.
Growth happens outside your comfort zone.
Small steps lead to big changes.
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 3-2-1-1 @ 85%+ (*3 sec)
A2. Dual DB Bench Press x 6-8
A3. BB w/Band Bent Over Row x 10
B. E2MOM ~ Hang Power Snatch + Power Snatch + Hang Snatch + OHS (1+1+1+1)
Today’s Workout:
Back Squat x 10 @ 80/50kg
Run x 400m
D-Ball o/ Shoulder x 7
Wednesday – Conditioning
Skip x 100
Run x 600m
Cals x 25/35
Wall Balls x 50
Burpee Box Jumps x 30 @ 20/24″
Dual DB Clean & Press x 30 @ 15/22.5kg
Dual DB Box Step Up x 30 Total
AKBS x 50 @ 16/24kg
Skip x 100
Run x 600m
Cals x 25/35
Ring Rows x 50
Dual DB Renegade Row x 50 Total
Dual DB Deadlift x 50
Dual DB Alt Lunges x 50 Total
KBS x 50
Skip x 100
Run x 600m
Cals x 25/35
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. Snatch Grip Deadlift 4 x 10 @ 70-80%
A2. Seated Dual DB Press x 10 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 3-2-1-1 @ 85%+ (*3 sec pause at knee)
A2. Dual DB Weighted Sit Ups x 10
A3. Muted Hip – High Hang Muscle Snatch x 10-15
B. E2MOM ~ Hang Power Clean + Front Squat + Squat Clean + Front Squat (1+1+1+1)
Today’s Workout:
Cals x 11/15
Power Clean & Jerk x 6 @ 70/50kg
Wall Walk x 3
Saturday
A1. Pause Bench Press x 3-2-1-1 @ 85%+ (*3 sec on chest)
A2. Strict Pull Ups x 6
A3. Ring Dips x 6
B. E2MOM ~ Snatch Pull + Power Snatch + Snatch Jerk + Snatch (2+2+2+2)
Today’s Workout:
Waller Special
Sunday – Service
EMOM for 30mins
Min1 Power clean and Jerk x3 @90/60kg
Min2 Kcals – you choose
Min 3 Rest.
Finisher -AMRAP
T2B x16
Push up with rotation x16
Ring rows x16