CrossFit Programme June 15th – 21st
Block Three – 2026
Week 4/8
The best way to predict your future is to create it.
The barbell doesn’t lie.
Strong is what happens when you run out of weak.
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 M.E @ 50%
A2. Pull Up x 5-5-5-5
A3. Bulgarian Split Squat x 10 e.s
A4. Banded KB Swing x 10
C. Snatch – Power + Full x 3+3
Today’s Workout:
Double Unders x 30
Hang Power Snatch x 7 @ 50/35kg
Toes – Bar x 7
Wednesday – Conditioning
WOD 1
Cals x 50/30 Each
Then ;
Power Clean x 2
Squat Clean x 3
Cluster x 4
Push Jerk x 5
WOD 2
Run x 400m
Dips x 15
KB Squats x 25 @ 24/16kg
WOD 3
KB Suitcase Carry x 400m @ 24/16kg
Single Arm DB Devils Press x 50 Total @ 22.5/15kg
Box Jump Overs x 50
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 M.E @ 50%
A2. Dual DB Chest Supported Row x 10
B1. Front Squat + Jerk x 5+2 *% based on Jerk no.
B2. Prone Lift Offs x 15-20
B3. Weighted Knee Raises x 10
Today’s Workout:
P1.
Overhead Squat x 20 @ 35/20kg
P2.
Alt DB Clean & Jerk x 8 Total @ 25/17.5kg
Box Step Over w/ DB x 12 Total
Saturday
A1. Bench Press x M.E @ 50%
A2. Weighted S.L Squat (Box/Bench Assisted) x 8 e.s
A3. Dips x 5-5-5-5
A4. Dual DB Lateral Raise x 10
B. Clean – Power Clean + Clean x 3+3
Today’s Workout:
Coaches Choice
Sunday – Service
Kcals rolling 500 Kcals target.
Working with a partner as you wish.
HSPU x50
Clean x100 @ 50/80kg
Pull ups x100
Squats x100 @60/100kg
Sit ups x100
Deadlifts x100 @70 /120kg