CrossFit Programme June 8th – 14th
Block Three – 2026
Week 3/8
A one-hour workout is 4% of your day. No excuses.
Technique first, intensity second, weight third.
The only place success comes before work is in the dictionary.
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 3-3-3-3
A2. Pull Up x 5-5-5-5
A3. FFE Split Squat x 10 e.s
A4. Banded KB Deadlift x 15
C. Snatch – Power + Full x 3+3
Today’s Workout:
Double Under x 30
Dual DB Hang Clean & Press x 15
Pull Up x 10
Wednesday – Conditioning
WOD 1
5 Rounds
Deadlift x 10 @ 110/80kg
Hand Release Push Ups x 10 (+5) Ladder
WOD 2
5 Rounds
D-Ball o/ Shoulder x 5
Toes – Bar x 10
Cals x 10/15
Wall Balls x 20
WOD 3
P1.
KBS x 12 @ 24/16kg
KB Squats x 12
P2.
D-Ball Hold ~ Until Switch
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 3-3-3-3
A2. S.A DB Row x 10 e.s
B1. Front Squat + Jerk x 5+2 *% based on Jerk no.
B2. Powell Raises x 10 e.s
B3. Alecknas x 10
Today’s Workout:
Cals x 8/10
Box Jumps x 6 (+2)
Wall Walks x 3 (+1)
Saturday
A1. Bench Press x 3-3-3-3
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 – Power Clean + Clean x 3+3
Today’s Workout:
Waller Special
Sunday – Service
5 rounds
Squat cleans x5 @ 75/50kg
Ring dips x20
Chipper
Kcals x30
Alt db snatch x30 @15/22.5
Box jump overs x30
T2B x30
Alt db lunges x30 @15/22.5
Alt db thrusters
Finishers
HS holds x30-60seconds
Db bicep curls x15-20