CrossFit Programme April 27th – May 3rd
Block Two – 2026
Week 5/8
Mental toughness is built through physical challenges.
The pain of discipline is far less than the pain of regret.
I’d rather look back on life and say ‘I can’t believe I did that’ than ‘I wish I did that.
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. Deadlift x 5-5-5-5
A2. Strict OH Press x 5-5-5-5
A3. Heavy Banded ISO + DB Lateral Raises x (10 sec + 10-15)
B. E2MOM ~ Power Clean + Squat Clean x 2+2
Today’s Workout:
Double Unders x 23
Clean & Jerk x 3
Thruster x 5
Deadlift x 9
@ 55/40kg
Wednesday – Conditioning
WOD 1
“PAINSTORM XII”
For Time:
Run x 400m
Back Squats x 50
Front Squats x 50
Overhead Squats x 50
Run x 400m
Strict Shoulder Presses x 50
Push Presses x 50
Push Jerks x 50
Run x 400m
Hang Power Cleans x 50
Hang Power Snatches x 50
Run x 400m
Perform all barbell movements with an olympic bar only (20/15kg).
***Run without the bar***
WOD 2
Cals x 100
DB Russian Twist + Sit Up x 60 @ 17.5/12.5kg (R + L + SU = 1)
WOD 3
Strict Pull Up x 30
Pull Up (Any Style) x 40
Ring Row x 50
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. Bench Press x 5-5-5-5
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:
Alt DB Clean & Press x 8 @ 30/22.5kg
Box Jump Overs x 6
Wall Walks x 4
Saturday
A1. Front Squat x 5-5-5-5
A2. Weighted 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
Warm up with Barbell
10mins
Snatch x3
Power clean x6
3x rounds @45/30kg
Push press x15 -from floor
T2B x15
Into
3x rounds
Front squats x15 -from floor
Dips x15
Into
Thrusters x30
Finishers -in reaming time
Kcals x20-24
Ring rows x24
Kcals x20-24
DB bicep curls x24