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CrossFit Programme March 9th – 15th

Posted 8th March 2026 by Anthony Waller

 

 

Block One – 2026

 

Week 6/8

 

The greatest wealth is health. It never gets easier, you just get better so we rest, recover and repeat.

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. Back Squat x 7-5-3-1

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:

 

Deadlift x 7

Hang Power Clean x 5

Thruster x 3

 

@ 70/47kg

 

Wednesday – Conditioning

 

WOD 1 

 

Double Unders x 50

Burpee Box Jumps x 9 @ 20/24″

HSPU x 15-13-11-9-7-5

 

WOD 2 

 

Run x 500m

OHS x 15

 

@ 50/35kg 

 

WOD 3

 

Ski – 1k

Bike – 60 Cals

Row – 1k

 

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 6 x 2 @ 100-110%

A2. Seated Dual DB Press x 10 Total

A3. Leaning DB Lateral Raise x 10 e.s

 

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 7-5-3-1

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:

 

Squat Cleans x 4 @ 80/60kg 

Wall Balls x 12

C2B Pull Ups x 6

 

Saturday 

 

A1. Bench Press x 7-5-3-1

A2. Strict Pull Ups x 4

A3. Ring Dips x 4

 

B. E2MOM ~ Snatch Pull + Power Snatch + Snatch Jerk + Snatch (2+2+2+2)

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

 

BB complex build weight

12min to get to a good weight

Snatch x1

Power Cleans x2

Clusters x3

D-Ball GTS x3-5-7-9-

D-Ball squats x3-5-7-9

Rope climbs x4-3-2-1

For time one and done

Row/ski 400/500

Box jump x25

T2B x25

Box jumps x25

Row/ski 400/500