CrossFit Programme April 20th – 26th
Block Two – 2026
Week 4/8
Technique first, intensity second, weight third.
Be patient with yourself. Results take time.
Today’s choices are tomorrow’s results.
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. Pause Deadlift x 8 *Pause at Knee on way Up
A2. Strict OH Press x 8
A3. Heavy Banded ISO + DB Lateral Raises x (10 sec + 10-15)
B. E2MOM ~ Power Clean + Squat Clean x 2+2
Today’s Workout:
P1.
TTB x 7
Squat Clean x 7
Front Squat x 7
P2.
Cals x 17/22
Wednesday – Conditioning
Farmers Carry x 400 @ 22.5/15 kg
Double Unders x 200
Push Ups x 80
Dual Dumbbell Farmer Lunge Steps x 60 @ 22.5/15 kg
Bar Muscle Ups x 20
Dual Dumbbell Devils Press x 40 @ 22.5/15 kg
Bar Muscle Ups x 20
Dual Dumbbell Farmer Lunge Steps x 60 @ 22.5/15 kg
Push Ups x 80
Double Unders x 200
Farmers Carry x 400m @ 22.5/15 kg
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 4 x 6-8 @ 85%
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. Pause Bench Press x 8 *Pause on Chest
A2. Pull Up + Chin Up x 3+3
A3. D-Ball Good Morning x 10-15
B. E2MOM ~ Power Snatch + Squat Snatch x 2+2
Today’s Workout:
OHS x 7-7-7-7-7 @ 70/50kg
Strict Handstand Push-Ups x 7-7-7-7-7
Saturday
A1. Pause Front Squat x 8 *Pause at the Bottom
A2. Pause Dips x 3 + Regular Dips x M.E
A3. Weighted Plank x 30 sec
B. E2MOM ~ Power Clean + Push Jerk + Squat Clean + Split Jerk x (1+2+1+2)
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC