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CrossFit Programme May 4th – 10th

Posted 3rd May 2026 by Anthony Waller

 

 

Block Two – 2026

 

Week 6/8

 

The only easy day was yesterday.

If it doesn’t challenge you, it doesn’t change you.

Train hard, stay humble.

 

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 3-3-3-3

A2. Strict OH Press x 3-3-3-3

A3. Heavy Banded ISO + DB Lateral Raises x (10 sec + 10-15)

 

B. E2MOM ~ Squat Clean x 3

 

Today’s Workout:

 

15-12-9-12-15

 

Cals

AKBS @ 24/16kg

TTB

 

Wednesday – Conditioning

 

WOD 1

 

Bench x 10 @60/35kg

Power Clean x 7 @ 60/45kg

D-Ball Squat x 14

Run x 400m

 

WOD 2

 

Burpee x 9

Box Jumps x 9

STOH x 9 @ 50/35kg

 

WOD 3

 

Double Unders x 50

Hand Release Push Up x 10

Ring Row x 15

KB Alt Lunges x 20 @ 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. 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 3-3-3-3

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:

 

Deadlift x 6

Hang Power Clean x 6

Front Squat x 6

Burpee x 6

 

@ 60/45kg

 

Saturday 

 

A1. Front Squat x 3-3-3-3

A2. Weighted Pause Dips x 3 + Regular Dips x M.E

A3. Weighted Plank x 30 sec

 

B. E2MOM ~ Squat Clean + Split Jerk x 2+2

 

Today’s Workout:

 

Waller Special

 

Sunday – Service