CrossFit Programme April 6th – 12th
Block Two – 2026
Week 2/8
Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.
Respect your body. It’s the only one you get.
Your health is an investment, not an expense.
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 6-6-6-6
A2. Strict OH Press x 6-6-6-6
A3. Powell Raise x 10 e.s
B. E2MOM ~ Clean Pull + Hang Power Clean + Power Clean (2+2+2)
Today’s Workout:
Power Clean x 21-15-9
Air Squat x 21-21-21
Push Up x 15-15-15
Pull Up x 9-9-9
@ 50/35kg
Wednesday – Conditioning
“SCOTTY”
Rower Cals x 30
Dual DB Walking Lunges x 30 Total @ 22.5/15kg
Deadlifts x 30 @ 60/43kg
Double Unders x 100
Kettlebell Swings x 26 @ 24/16kg
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 @ 85-90%
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 6-6-6-6
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:
Cals x 9/13
Weighted Run x 200m @ 15/9kg
HSPU x 10
Toes – Bar x 6
Saturday
A1. Front Squat x 6-6-6-6
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:
Waller Special
Sunday – Service
5 rounds -choose your weghts
Snatch x3
Power elan x6
Pull ups x9
4x4min AMRAP 1min rest
Row/ski 400mtrs
Wall balls x20
Box jump overs x20
Finish
Toes 2 bars x30
Press ups x30
Heavy KB side bends x30 ttl
HS hold x30-60 seconds