CrossFit Programme June 1st – 7th
Block Three – 2026
Week 2/8
The only bad workout is the one that didn’t happen.
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.
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 5-5-5-5
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:
Cals x 9/12
S.A DB Devils Press x 6 @ 25/17.5kg
Burpee Box Jump x 6
Wednesday – Conditioning
WOD 1
Hang Power Clean & Jerk x 5
Power Clean & Jerk x 3
Squat Clean & Jerk x 1
WOD 2
Burpee x 20-20-20
Wall Ball x 30-30-30
WOD 3
Deadlift x 7-14-21-14-7 @ 70/50kg
Wall Walk x 5
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 5-5-5-5
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 8/12
Thruster x 8
STOH x 8
@ 45/30kg
Saturday
A1. Bench Press x 5-5-5-5
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
El jefe ~ TBC