CrossFit Programme June 29th – July 5th
Block Three – 2026
Week 6/8
You must expect things of yourself before you can do them.
Action is the foundational key to all success.
You did not wake up today to be mediocre.
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. Bulgarian Split Squat x 10 e.s
A4. Banded KB Swing x 10
B. Snatch – Power + Full x 1 + 3
Today’s Workout:
Hang Power Snatch x 9
Toes – Bar x 7
HSPU x 5
Wednesday – Conditioning
SCOTTY”
5 Rounds
Rower Cals x 30
Dual DB Walking Lunges x 30 Total @ 22.5/15kg
Deadlifts x 30 @ 60/43kg
Double Unders x 100
Kettlebell Swings x 26 @ 24/16kg
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. Dual DB Chest Supported Row x 10
B1. Front Squat + Jerk x (1+1 x 2) *% based on Jerk no.
B2. Prone Lift Offs x 15-20
B3. Weighted Knee Raises x 10
Today’s Workout:
Dual DB Arnold Press x 10
Dual DB Renegade Row x 12 Total
Dual DB Devils Press x 6
Dual DB Thruster x 12
Pull Ups x 10
Saturday
A1. Bench Press x 5-5-5-5
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
50 Clean & Jerk @ 90/60kb
break when you want and every break complete
YGIG per move
15 Kcal
12 box jump
9 DB snatch – 22.5/15
6 D ball – heavy
3x muscle up / 6x pull up