CrossFit Programme March 30th – April 5th
Block Two – 2026
Week 1/8
And just like that the second block of the year is underway. Amazing work from everyone last week, the ceiling has been raised and new goals have been set.
It never gets easier, you just get better.
Showing up is half the battle.
Be patient with yourself. Results take time.
Onwards!
See you at work.
Monday – Non CF Momentum Programming
Tuesday – Deadlifts – Press – Clean
Wednesday – Conditioning / Benchmark Girls
Thursday – Gymnastic Skills – Strength – Accessories
Friday – Bench Press – Pull Ups – Snatch
Saturday – Squat – Dip – Clean & Jerks
Sunday – Sunday Service
Monday – Non CF Momentum Programming
Tuesday
A1. Podium Deadlift x 8-6-4-2
A2. Strict OH Press x 8-6-4-2
A3. Powell Raise x 10 e.s
B. E2MOM ~ Clean Pull + Hang Power Clean + Power Clean (2+2+2)
Today’s Workout:
P1.
Power Snatch x 7 @ 45/30kg
Chest – Bar Pull Ups x 7
P2.
Cals x 7/11
Pistols x 10 Total
Wednesday – Conditioning
WOD 1
6 Rounds
OHS x 7
Strict Handstand Push-Ups x 7
@ 60/45kg
WOD 2
Dual KB Gorilla Row x 16 Total
Dual KB Deadlift x 16
AKBS x 16
KB Squat x 16
KB Alt Lunges x 16 Total
Box Jumps x 6-8-10-12
Burpee x 6-8-10-12
Run x 400m
WOD 3
KB Suitcase Carry x 400m @ 24/16kg
Weighted Sit Up x 100 Total @ 10/5kg
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. Bench Press 1+1/4 x 8-6-4-2
A2. Pull Up + Chin Up x 5+5
A3. Banded KB Deadlift x 10
B. E2MOM ~ Snatch Pull + Hang Power Snatch + Power Snatch (2+2+2)
Today’s Workout:
Deadlift x 5
Burpee o/ Bar x 5
Hang Power Clean x 5
Burpee o/ Bar x 5
Front Squat x 5
Burpee x 5
@ 70/50kg
Saturday
A1. Front Squat + Back Squat x (4/4) – (3/3) – (2/2) – (1/1)
A2. Dips 1+1/4 x 10
A3. Half Kneeling KB Windmill x 6-8 e.s
B. E2MOM ~ Power Clean + Push Press + Push Jerk (2+2+2)
Today’s Workout:
P1.
Cardio x 500m
P2.
Power Clean x 4 @ 80/60kg
Push Ups x 8
Sit Ups x 12
Air Squats x 16
Sunday – Service