CrossFit Programme March 23rd – 29th
Block One – 2026
Week 8/8
TEST WEEK
You made it, the first cycle of 2026 is almost complete. Now is your chance to nudge that bar a little higher and see what all your hard work has amounted to. This is only the beginning so remain calm, keep focused on the bigger picture and most importantly avoid injury and have fun.
We don’t use machines, we are machines.
Good luck gang, smash 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. Back Squat x 1-3 Rep Max
Optional ;
A2. Dual DB Bench Press x 3-5 + 10 (Drop Set)
A3. BB w/Band Bent Over Row x 10
B. E2MOM – Power / Snatch x 1-3 Rep Max
Today’s Workout:
S.A Devils Press x 5-7-9-11-13 Total @ 22.5/15kg
Strict Pull Ups x 6
V-Ups x 15
Wednesday – Conditioning
WOD 1
Run x 600m
Deadlift x 21-15-9 @ 80/60kg
Box Jumps x 9-9-9
Rope Climbs x 4-4-4
WOD 2
Cals x 22-18-14-10
Cleans x 7-7-7-7 @ 70/50kg
Chest – Bar Pull Ups x 7-7-7-7
Strict HSPU x 7-7-7-7
WOD 3
Double Unders x 120-90-60-30
Thrusters x 9-12-15-18 @ 45/30kg
Toes – Bar x 9-9-9-9
Dual DB Box Step o/ x 12-12-12-12 Total @ 17.5/12.5kg
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. Clean Grip Deadlift 6 x 6 @ 80%
A2. Single Arm DB Bench Press x 10 e.s
A3. Poliquin DB Lateral Raise x 10-15
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 1-3 Rep Max
Optional ;
A2. Banded KB Russian Twists x 8-12 Total
A3. Muted Hip – High Hang Muscle Snatch x 10-15
B. E2MOM ~ Power / Squat Clean 1-3 Rep Max
Today’s Workout:
P1.
Cals x 9/13
D-Ball o/ Shoulder x 6
P2.
Dual DB Renegade Row x 12 Total @ 17.5/12.5kg
Dual DB Push Press x 12
P3.
Zercher Hold x Until Switch
Saturday
A1. Bench Press x 1-3 Rep Max
A2. Strict Pull Up Cluster x 1-3 Rep Max
A3. Ring Dip Cluster x 1-3 Rep Max
B. E2MOM ~ Power / Snatch + OHS (1+3) 1-3 Rep Max
Today’s Workout:
Cals x 9/11
Dual DB Clean & Press x 8
Alt Pistols x 8 Total
Dual DB Bench Press x 8
Sunday – Service
6x rounds build weight each round -DON’T start to light. 12mins
Deadlifts x5
Power cleans x3
Push press/jerk x1
Reps/Kcals x30,20,10
Kcals
Thrusters @60/40kg
Kcals
T2B
GHD /weighted sit ups x20-25
Framers carry x200mtrs