CrossFit Programme May 25th – 31st
Block Three – 2026
Week 1/8
Block three is underway and was great to see so many of you smashing PBs and encouraging one another. New week, new block, new goals. Set them high and prepare for the climb. Onwards.
You’re going to be tired. You’re going to be sore. You’re going to be uncomfortable.
Small steps lead to big changes.
The difference between who you are and who you want to be is what you do.
It’s not about being better than someone else, it’s about being better than you used to be.
See you at work.
Monday – Non CF Momentum Programming
Tuesday – Back Squat – Pull Ups – Snatch
Wednesday – Conditioning / Benchmark Girls
Thursday – Gymnastic Skills – Strength – Accessories
Friday – Deadlift – Front Squats – Jerks
Saturday – Bench Press – Dips – Cleans
Sunday – Sunday Service
Monday – Non CF Momentum Programming
Tuesday
A1. Back Squat x 8-8-8-8
A2. Pull Up x 5-5-5-5
A3. FFE Split Squat x 10 e.s
A4. Banded KB Deadlift x 15
C. Snatch – Hang Power + Power x 3+3
Today’s Workout:
21-15-9
Dual KBS
Dual KB Goblet Squats
Hand Release Push Ups
@ 24/16kg
Wednesday – Conditioning
WOD 1
“DT”
5 Rounds
Deadlift x 12
Hang Power Clean x 9
Push Jerk x 6
@ 70/47kg
WOD 2
Cals x 12/15
Burpee Box Jumps x 8
HSPU x 8
WOD 3
Double Unders x 30
OHS x 10
@ 40/30kg
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. Deadlift x 8-8-8-8
A2. S.A DB Row x 10 e.s
B1. Front Squat + Jerk x 3+3 *% based on Jerk no.
B2. Powell Raises x 10 e.s
B3. Alecknas x 10
Today’s Workout:
Cals x 20/30
Dual DB Thrusters x 30
Cals x 20/30
Dual DB Thrusters x 30
Cals x 20/30
Saturday
A1. Bench Press x 8-8-8-8
A2. S.L Box Step Up x 8 e.s
A3. Dips x 5-5-5-5
A4. Poliquin Lateral Raise x 10
B. Clean – Hang Power Clean + Power Clean x 3+3
Today’s Workout:
Coaches Choice
Sunday – Service
15min to build to a heavy complex
Power clean x2
Hang squats clean n jerk x1
With a rolling clock.
0-3 Power cleans ME @60/42.5
3-4 Rest
4-7 Row/Ski/bike ME Kcals
7-8 rest
8-11 Thrusters @ 40/25kg
11-15 Row/Ski/bike ME Kcals
Finish.
Handstand hold 30-60sec
T2B x15-20