CrossFit Programme June 22nd – 28th
Block Three – 2026
Week 5/8
Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.
Acknowledge the fear and do it anyway.
Allow yourself the opportunity to get uncomfortable.
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. Bulgarian Split Squat x 10 e.s
A4. Banded KB Swing x 10
B. Snatch – Power + Full x 1 + 3
Today’s Workout:
Cals x 9
Deadlift x 9
Burpee o/ Bar x 9
@ 70/50kg
Wednesday – Conditioning
WOD 1
Run x P.C.G
Back Squat x 21-15-9 @ 70/45kg
Box Jumps x 9-9-9
WOD 2
Cals x 22-18-14-10
Dual DB Squat Cleans x 7-7-7-7 @ 22.5/15kg
Chest – Bar Pull Ups x 7-7-7-7
Strict HSPU x 7-7-7-7
WOD 3
Double Unders x 120-90-60-30
Push Press x 9-12-15-18 @ 22.5/15kg
Toes – Bar x 9-9-9-9
Dual DB Box Step o/ x 12-12-12-12 Total @ 22.5/15kg
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. Dual DB Chest Supported Row x 10
B1. Front Squat + Jerk x (1+1 x 3) *% based on Jerk no.
B2. Prone Lift Offs x 15-20
B3. Weighted Knee Raises x 10
Today’s Workout:
D-Ball GTS x 8
D-Ball Alt Lunges x 8 Total
Wall Walks x 4
Saturday
A1. Bench Press x 8-8-8-8
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 1+3
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC