CrossFit Programme September 7th – 13th
Block Four – 2026
Week 8/8 – TESTING
Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom.
Don’t dream of winning. Train for it!
Most people give you right before the big break comes, don’t let that person be you.
Discipline is the bridge between goals and accomplishment.
Fitness is not about being better than someone else. It’s about being better than you used to be.
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 1-3 RM
B1. Sumo/Conventional Deadlift 1-3 RM
B2. Weighted Ring Dips 1-3 RM
Optional ;
B3. Tall Kneeling Seesaw KB Press x 10-12
B4. Later Raises x 10-12 Total
Today’s Workout:
Cals x 9/11
Sumo Deadlift High Pull x 7
Wall Walk x 3
@ 40/25kg
Wednesday – Conditioning
WOD 1
30-24-18-12-6
Cals
Burpee
Alt DB Snatch
@ 22.5/15kg
WOD 2
KBS x 30-20-10
KB Squat x 30-20-10
Turkish Get Up x 5-4-3 e.s
@ 24/16kg
WOD 3
Alt DB Clean & Press x 8 Total
Box Jumps x 8
@ 27.5/20kg
Thursday – Gymnastic Skills – Strength – Accessories
Friday
A1. Bench Press 1-3 RM
A2. Weighted Chin Ups 1-3 RM
Optional ;
B1. Knee Up External Rotation x 10 e.s
B2. Handstand Hold x 30 sec (Scale Up ~ Shoulder Taps)
B3. Single Leg Dual KB Bent Over Row x 6 e.s
B4. Iron Trident w/ KB x 6-12 Total
B5. Zottman Bicep Curls x 10-12
Today’s Workout:
“There & Back”
Cals x 15-12-9
Power Cleans x 5-4-3
@ 80/60kg
Saturday
A. Snatch – Snatch 1-3 RM
B1. Back Squat 1-3 RM
Optional ;
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