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CrossFit Programme May 18th – 24th

Posted 18th May 2026 by Anthony Waller

 

 

Block Two – 2026

 

Week 8/8

 

TEST WEEK

 

Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.

The harder you work for something, the greater you’ll feel when you achieve it.

Doubt kills more dreams than failure ever will.

 

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 7-5-3-1-1-1

A2. Strict OH Press x 7-5-3-1-1-1

 

Optional ;

 

B1. Heavy Banded ISO + DB Lateral Raises x (10 sec + 10-15)

B2. BB Bicep Curls x 15-20

B3. Dual DB Hammer Curls x 10-12

 

C. Clean & Jerk – E2mom x 3-2-1-1-1

 

Today’s Workout:

 

Cals x 15/20

Wall Walk x 6

Cals x 15/20

HSPU x 18

Cals x 15/20

Burpee x 30

 

Wednesday – Conditioning

 

CHIPPER

 

Double Unders x 120

Wall Balls x 100

Front Rack Dual KB Lunges x 80 @ 24/16kg

KB Snatch x 60 @ 24/16kg

Burpee Pull Ups x 40

Muscle Ups x 20

Dual DB Devils Clusters x 10 @ 25/17.5kg

Double Unders x 120

 

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 7-5-3-1-1-1

A2. Weighted Pull Up or Chin Up 1-5 Rep Max

 

Optional ;

 

B1. D-Ball Good Morning x 10-15

B2. BB/KB Bent Over Row x 10-12

B3. Dual DB Lying Tricep Extension x 10-12

 

C. Snatch – E2mom x 3-2-1-1-1

 

Today’s Workout:

 

Alt DB Clean & Press x 8 Total @ 25/17.5kg

Box Jumps x 8

Toes – Bar x 8

 

Saturday 

 

A1. Front Squat x 7-5-3-1-1-1

A2. Weighted Pause Dips x 1-5 Rep Max

 

B1. Weighted Plank x 30 sec

B2. DB Russian Twists x 20

B3. Ab Wheel Rollout x 10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

5x Rounds for time of:
Deadlifts x5 @160/100kg
Handstand Wall Walk/walk x5

4x rounds

Wal balls x30

Knee to elbow x20

Burpees x10

3x rounds

Row x 500mtrs

Ski x500mts

Bike x24/30kcals