CrossFit Programme July 6th – 12th

Block Three – 2026

Week 7/8

You just can’t beat the person who never gives up.

You can, you should, and if you’re brave enough to start, you will.

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. Bulgarian Split Squat x 10 e.s

A4. Banded KB Swing x 10

B. Snatch – Power + Full x 1 + 1

Today’s Workout:

“FRAN”

Wednesday – Conditioning

WOD 1

Deadlift x 10

Burpee Box Jump x 10

Toes – Bar x 10

WOD 2

Clean & Jerk x 3-6-9-12-15

Front Rack Lunges x 10 Total

HSPU x 3-6-9-12-15

WOD 3

Cals x 15-30-45

AKBS x 40-30-20

KB Squats x 40-30-20

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. Dual DB Chest Supported Row x 10

B1. Front Squat + Jerk x (1+1) *% based on Jerk no.

B2. Prone Lift Offs x 15-20

B3. Weighted Knee Raises x 10

Today’s Workout:

Cals x 7/11

Alt DB Snatch x 10

Wall Walk x 3

Saturday 

A1. Bench Press x 3-3-3-3

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+1

Today’s Workout:

Waller Special

Sunday – Service

El jefe ~ TBC