CrossFit Programme July 13th – 19th
Block Three – 2026
Week 8/8 – TESTING
Discipline is the bridge between goals and accomplishment.
Get ready, be prepared. So when opportunities finally show themselves, you’ll be able to own them.
The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.
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 1-3 RM
A2. Pull Up x 5-5-5-5 / x 1-3 RM
Optional ;
B1. Bulgarian Split Squat x 10 e.s
B2. Banded KB Swing x 10
C. Snatch – Power / Full x 1-3 RM
Today’s Workout:
Cals x 11-15-19-23
Air Squat x 11-15-19-23
Burpee x 11-15-19-23
Wednesday – Conditioning
WOD 1
Bench Press x 5 @ 75/50kg
Ski Erg x 8/12
Dual DB Renegade Row x 10 Total @ 17.5/10kg
Dual DB Hang Squat Clean x 10 @ 17.5/10kg
WOD 2
Bench Press x 10 @ 65/40kg
Echo Bike x 8/12
Dual DB Hang Snatch x 10 @ 17.5/10kg
Pull Up x 10
WOD 3
Bench Press x 15 @ 55/30kg
Rower x 8/12
Dual DB Push Press x 10 @ 17.5/10kg
Dual DB Box Step Overs x 10 Total @ 17.5/10kg
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 1-3 RM
Optional ;
A2. Dual DB Chest Supported Row x 10
B1. Jerk x x 1-3 RM
Optional ;
B2. Prone Lift Offs x 15-20
B3. Weighted Knee Raises x 10
Today’s Workout:
Wall Walk x 5
TTB x 10
Thruster x 15
@ 42.5/30kg
Saturday
A1. Bench Press x 1-3 RM
Optional ;
A2. Weighted S.L Squat (Box/Bench Assisted) x 8 e.s
A3. Dips x 5-5-5-5 / x 1-3 RM
A4. Dual DB Lateral Raise x 10
B. Clean – Power Clean / Clean x 1-3 RM
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC