CrossFit Programme March 16th – 22nd
Block One – 2026
Week 7/8
“I hate resting, but I love what rest allows me to do.” – Tia-Clair Toomey
“The magic happens when you don’t give up, even though you want to.” – Rich Froning
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 6-4-2-2+
A2. Dual DB Bench Press x 3-5 + 10 (Drop Set)
A3. BB w/Band Bent Over Row x 10
B. E2MOM ~ Hang Power Snatch + OHS + Snatch (1+1+2)
Today’s Workout:
Double Unders x 30 – 40 – 50 – 60 – 70
Wall Walks x 1 – 2 – 3 – 4 – 5
Weighted Sit Ups w/ Plate x 6 – 9 – 12 – 15 – 18
@ 15/10kg
Wednesday – Conditioning
Run x 600m w/ Weighted Vest @ 10/6kg
Front Squats x 50
Hang Power Cleans x 40
Front Rack Alt Lunges x 30 Total
C2B Pull Ups x 20
Single Arm Devils Press x 10 Total @ 22.5/15kg
Run x 600m w/ Weighted Vest
Burpee Box Jumps x 10
Toes – Bar x 20
Pistols x 30 Total
Push Press x 40
Front Squats x 50
Run x 600m w/ Weighted Vest
@ 50/35kg
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 6-4-2-2+
A2. Banded KB Russian Twists x 8-12 Total
A3. Muted Hip – High Hang Muscle Snatch x 10-15
B. E2MOM ~ Clean Pull + Squat Clean (2+2)
Today’s Workout:
Run / Ski / Row x 400m – Then Two Rounds Complex ;
Dual KB Gorilla Row x 8 Total
Dual KB Burpee x 8
Dual KB Cleans x 8
Dual KB Thrusters x 8
Saturday
A1. Bench Press x 6-4-2-2+
A2. Strict Pull Up Cluster x 1-1-1-1
A3. Ring Dip Cluster x 1-1-1-1
B. E2MOM ~ Snatch Pull + Snatch (2+2)
Today’s Workout:
Waller Special
Sunday – Service
Run 400
11-9-7 @ 75/50kg
Power Cleans
Strict pull ups
Run 400
21-15-9 @45/30kg
Thrusters
Pull ups
Run 400
3rounds
Kcals x16-20
Push press x15 @60/40
Finisher x3 rounds
GHD x20-25
Air squats x30
Banded mid chops x20each side
Air squats x30