CrossFit Programme April 13th – 19th
Block Two – 2026
Week 3/8
You’re going to be tired. You’re going to be sore. You’re going to be uncomfortable. That’s CrossFit.
Small steps lead to big changes.
The difference between who you are and who you want to be is what you do.
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 4-4-4-4
A2. Strict OH Press x 4-4-4-4
A3. Powell Raise x 10 e.s
B. E2MOM ~ Power Clean + Hang Squat Clean (2+3)
Today’s Workout:
AKBS x 33-27-21-15
Burpees x 15-15-15-15
Run x 400m
Wednesday – Conditioning
WOD 1
Cals x 21/30
Deadlift x 12
Burpee o/ Bar x 12
Cals x 21/30
Deadlift x 8
Burpee Box Jumps x 8
Cals x 21/30
Deadlift x 4
Burpee Pull Ups x 4
@ 70/50kg
WOD 2
Run x 400m
Power Clean x 21-15-9
Push Jerk x 21-15-9
@ 50/35kg
WOD 3
Bench Press x 15 @ 50/35kg
D-Ball Run x 100m
Dual DB Thruster x 15 @ 15/10kg
Dual DB OH Alt Lunges x 10 Total
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. High Podium Snatch Grip Deadlift 6 x 10 @ 70-80%
A2. Alt Single Arm DB Bench Press x 16 Total (*One Arm Stays Up – Both Arms in Use)
A3. Leaning DB Lateral Raise x 10-15 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. Bench Press 1+1/4 x 4-4-4-4
A2. Pull Up + Chin Up x 5+5
A3. Banded KB Deadlift x 10
B. E2MOM ~ Power Snatch + Hang Squat Snatch (2+3)
Today’s Workout:
Cals x 8/10
Power Clean x 6 @ 70/50kg
Bench Press x 6 @ 70/40kg
Saturday
A1. Front Squat x 4-4-4-4
A2. Dips 1+1/4 x 10
A3. Half Kneeling KB Windmill x 6-8 e.s
B. E2MOM ~ Squat Clean + Push Jerk + Split Jerk (2+2+2)
Today’s Workout:
Waller Special
Sunday – Service
“Robocop”
3 rounds
5min work 2min rest (21mins)
Back squats @70% BW x30reps
Remaining tie
Power cleans x5 @50/70
Box jump overs x5
Kcals x24-18-12
Walk walks x5-4-2
Kcals x24-18-12
Rope climbs x5-4-2
Kcals x24-18-12
MU x5-4-2 (pull ups10-8-4 Push ups 10-8-4)