CrossFit Programme August 24th – 30th
Block Four – 2026
Week 6/8
Great things come from hard work and perseverance. No excuses.
Always make a total effort, even when the odds are against you.
Some people want it to happen, some wish it would happen, others make it happen.
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
A. Clean & Jerk – Power Clean & Push Jerk (x 1) + Squat Clean & Split Jerk (x 3+1)
B1. Deficit Sumo Deadlift x 3
B2. Weighted Ring Dips x 1-1-1-1
B3. Tall Kneeling Seesaw KB Press x 10-12
B4. Chest Supported Snatch Grip Lift Off x 10-15
Today’s Workout:
AKBS x 33-27-21-15
Burpees x 15-15-15-15
Cals x 10/15
@ 24/16kg
Wednesday – Conditioning
Bench Press x 5 @ 80%
Dual DB Renegade Row x 12 Total @ 22.5/15kg
D-Ball o/ Shoulder x 6
Run x G.C.G
Bench Press x 7 @ 70%
Dual DB Clean & Press x 6
D-Ball Alt Lunges x 12 Total
Cals x 11/15
Bench Press x 9 @ 60%
Dual DB Devils Press x 6
D-Ball Box Step Ups x 12 Total
Run x G.C.G
Bench Press x 11 @ 50%
Dual DB Thrusters x 12
Box Jumps x 6
Cals x 11/15
Thursday – Gymnastic Skills – Strength – Accessories
Friday
A1. Bench Press x 3
A2. Weighted Chin Ups x 1-1-1-1
A3. Knee Up External Rotation x 10 e.s
B1. Handstand Hold x 30 sec (Scale Up ~ Shoulder Taps)
B2. Single Leg Dual KB Bent Over Row x 6 e.s
B3. Half Kneeling OH Banded Side Bends x 15 e.s
B4. Zottman Bicep Curls x 10-12
Today’s Workout:
Double Unders x 40
Deadlift x 9
Toes – Bar x 7
@ 80/60kg
Saturday
A. Snatch – Power + Full x 1 + 3
B1. Back Squat x 3
B2. FFE Reverse Drop Lunges x 8 e.s
B3. ISO Med Ball Adductor Hold x 30 sec
B4. Dynamic Drop Lunges w/ DBs x 3-5 e.s
B5. Banded Knee Extension x 20 e.s
Today’s Workout:
Waller Special
Sunday – Service
El jefe ~ TBC