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CrossFit Programme July 20th – 26th

Posted 19th July 2026 by Anthony Waller

 

 

Block Four – 2026

 

Week 1/8

 

Into the second half of the year already and 2026 has already been a massive year. Outstanding work from everyone last week, the ceiling has been raised and new targets acquired. Onwards we march.

 

Making excuses burns zero calories per hour.

The only person you are destined to become is the person you decide to be.

Great works are performed, not by strength, but by perseverance.

 

See you at work.

 

Monday – Non CF Momentum Programming

Tuesday – Deadlift – Dips – Clean & Jerks

Wednesday – Conditioning / Benchmark Girls

Thursday – Gymnastic Skills – Strength – Accessories

Friday – Bench Press – Chin Ups

Saturday – Back Squat – Snatch

Sunday – Sunday Service

 

 

Monday – Non CF Momentum Programming

 

Tuesday 

 

A1. Floating Sumo Deadlift x 10

A2. Ring Dips x 10

A3. Half Kneeling KB Press x 10 e.s

A4. Banded Face Pull x 15-20

 

B. Clean & Jerk – Hang Power + Push Jerk x 6 ( x 3 @ Hip + x 3 @ Below Knee)

 

Today’s Workout:

 

Cals x 15/20

Wall Walk x 6

Cals x 15/20

HSPU x 18

Cals x 15/20

Burpee x 30

 

Wednesday – Conditioning

 

CHIPPER

 

Double Unders x 120

Wall Balls x 100

Front Rack Dual KB Lunges x 80 @ 24/16kg

KB Snatch x 60 @ 24/16kg

Burpee Pull Ups x 40

Muscle Ups x 20

Dual DB Devils Clusters x 10 @ 25/17.5kg

Double Unders x 120

 

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. Bench Press x 5 (1+1/4)

A2. Chin Ups x 10

 

B1. Handstand Hold x 30 sec (Scale Up ~ Shoulder Taps)

B2. Pendlay Row x 10

B3. Half Kneeling OH Banded Side Bends x 15 e.s

 

Today’s Workout:

 

Alt DB Clean & Press x 8 Total @ 25/17.5kg

Box Jumps x 8

Toes – Bar x 8

 

Saturday 

 

A1. Back Squat x 5 (1+1/4)

A2. FFE Reverse Drop Lunges x 8 e.s

A3. ISO Med Ball Adductor Hold x 30 sec

A4. Dynamic Drop Lunges w/ DBs x 3-5 e.s

 

B. Snatch – Hang Power x 6 ( x 3 @ Hip + x 3 @ Below Knee)

 

Today’s Workout:

 

Waller Special

 

Sunday – Service

 

5 Rounds

Power cleans x3 @ 90/60kg

wall walks x3

5 Rounds @16/24kg

KB clean and press x10

KB squats x10

KB burpee DL x10

3 rounds

pull ups x20

Farmers carry x200

Kcals x20/24