W/C 2nd February 2026
🔺 Monday 2nd February 🔺
🟦 CrossFit 🟦
Skill / Strength
Week 3 Lifting Cycle
Hang snatch
3-3-3-3-3-3 @ 80-85% of your 1RM
WOD
Tier 1 -
EMOM for 20 minutes complete:
Min 1 - max snatches 60/42.5kg
Min 2 - max cal echo bike
Tier 2 -
EMOM for 20 minutes complete:
Min 1 - max snatches 52.5/35kg
Min 2 - max cal echo bike
Tier 3 -
EMOM for 20 minutes complete:
Min 1 - max hang snatches 35/25kg
Min 2 - max cal echo bike
🟩 Engine 🟩
AMRAP30:
400m run
10 press-ups
20 KB Swings
30/24 Calories
20 goblet lunges
20 single-leg V-sit
🟧 Barbell 🟧
Week 1 - NEW CYCLE
Clean and jerk:
2 high hang cleans
2 jerks
5(5-2-2) @50%+
Back squats:
5x4 reps @82-87%
DB seated presses:
5x4 reps @82-87%
🔺 Tuesday 3rd February 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 23.1
Rx -
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 9/6kg, 10/9ft
30 cleans 61/43kg
20 muscle-ups
Scaled -
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots 6/4kg, 10/9ft
30 cleans 43/30kg
20 chin-over-bar pull-ups
Foundation -
Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots 4/2kg, 10/9ft
30 cleans 20/15kg
20 push-ups
⬛ Grid ⬛
Part A - Speed work and efficiency
0:30 work, 1:00 rest for 3 rounds (for max reps, increasing intensity though the rounds):
1 | Double-unders
2 | Bear crawl for distance
3 | Air squats
Part B - Skills
Handstand walk and handstand walking over obstacles
Part C - Execution at speed
Complete 3–4 rounds of the following as fast as possible:
25 foot handstand walk
7 double touch (toes 2 bar + chest 2 bar)
🔺 Wednesday 4th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 mins for max cumulative load:
18 unbroken double-unders
15 air squats
12 alt DB hang snatches 22.5/15kg
9 chest to bar pull ups
6 over bar burpees
3 hang squat cleans, as heavy as possible
Tier 2 -
21 mins for max cumulative load:
18 double-unders
15 air squats
12 alt DB hang snatches 17.5/12.5kg
9 pull ups
6 over bar burpees
3 hang squat cleans, as heavy as possible
Tier 3 -
21 mins for max cumulative load:
36 single-unders / 9 double-unders
15 air squats
12 DB hang snatches 10/5kg
9 jumping pull ups
6 over bar burpees
3 hang squat cleans, as heavy as possible
🟩 Engine 🟩
Max calories in 36 minutes:
Row, ski, or bike
-On 0:00 and every 6:00 complete:
10 burpee box step-ups + 20 air squats
-On 3:00 and every 6:00 complete:
20 wall balls + 10 down ups
🟥 Gymnastics 🟥
WARM UP
2 rounds, :40 work, :20 rest:
YTW raises
Hollow rocks
Superman raises
Hang/single arm hang
Scapular pull-ups
Beat swings
TECHNIQUE
Bar muscle-up drills
EMOM 8 (alternate movements):
Min. 1 | Bar muscle-up/chest-to-bar/pull-up
Min. 2 | 10 burpees over line
STRENGTH
3 sets:
4-6 strict pull-ups (weighted/bodyweight/negative)
4-6 dips (weighted/bodyweight/negative)
🔺 Thursday 5th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 5:00 x 5 rounds, complete the following for time, then rest the remainder:
5 wall walks
15 single-arm DB thrusters 22.5/15kg
25 sit-ups
15/12 cal row
Tier 2 -
Every 5:00 x 5 rounds, complete the following for time, then rest the remainder
3 wall walks to 20” line
15 single-arm DB thrusters 15/10kg
25 sit-ups
15/12 cal row
Tier 3 -
Every 5:00 x 5 rounds, complete the following for time, then rest the remainder
5 inchworms
10 single-arm DB thrusters 7.5/5kg
20 sit-ups
12/10 cal row
🟫 Intervals 🟫
WEEK 5/5
Working with a partner complete 8 rounds of the following:
Row 2:00 for maximum metres then change with your partner
After each row complete:
6 dumbbell push press
6 goblet squats
🟧 Barbell 🟧
Week 1 - NEW CYCLE
Snatch:
3 overhead squat
2 high hang snatch
5(5+1) 50%+
Front squats:
5x4 reps @82-87%
Pull-ups:
5x4 reps @82-87%
🔺 Friday 6th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Week 2 Strength Cycle
Deadlift
3-3-3-3-3-3 @ 85-90% of 5RM
WOD
Tier 1 -
21-18-15-12-9-6-3 reps for time:
Box jumps 24/20"
KB swings 24/16kg
Tier 2 -
18-15-12-9-6-3 reps for time:
Box jumps 24/20"
KB swings 16/12kg
Tier 3 -
18-15-12-9-6-3 reps for time:
Box jumps 20/12"
Russian KB swings 12/8kg
🟪 HIT45 🟪
AMRAP 24:
10 box jumps
15 double dumbbell deadlifts
20 sit-ups
25 Russian kettlebell swings
-Every 3:00, starting at 0:00, complete 10 burpees
🔺 Saturday 6th February 🔺
🟪 HIT45 🟪
Working for 3 minutes, and resting for 1 minute for a total of 6 rounds:
250m row
16 alternating dumbbell snatches
16 dumbbell push press
Max burpees over dumbbell in the remaining time
🟦 CrossFit 🟦
PARTNER WOD
In pairs, YGIG, complete AMRAP 36:
40/30 machine calories
15 dumbbell thrusters 1x 15/10kg
30 alternating dumbbell hang snatch 1x 15/10kg
40/30 machine calories
15 Devil’s press 1x 15/10
30 sit-ups
-Partner A completes 40/30 machine calories, then partner B completes 40/30 machine calories. Partner A completes 15 thrusters, then partner B completes 15 thrusters etc.
🟩 Engine 🟩
AMRAP 35:
3-6-9-12-15 etc. reps of:
Double dumbbell floor press
Double dumbbell ground to overheadS
Double dumbbell reverse lunge
-5 shuttle runs after each round (25ft there and back)
🔺Sunday 7th February 🔺
🟪 HIT45 🟪
Working for 45 seconds and resting for 15 seconds for a total of 8 rounds on each movement, complete as many reps as possible:
Machine calories
Alternating jumping lunges
Double-unders/single-unders
Sit-ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // WHITE
Tier 1 -
5 rounds for time of:
3 rope climbs 15ft
10 toes-to-bar
21 overhead walking lunges 20/10kg
400m run
Tier 2 -
5 rounds for time of:
3 rope climbs 12ft
10 toes-to-target
21 overhead walking lunges 10/15kg
400m run
Tier 3 -
5 rounds for time of:
3 pull-to-stands
10 hanging knee raises
21 walking lunges
200m run
🟩 Engine 🟩
Buddy up to alternate machine and run - split class in half - half indoors and half outside
E3MOM 36, 2:30 work :30 rest:
400m run
Burpee
400m run
Ski erg
400m run
Row
400m run
Wall Ball
400m run
Farmers carry
400m run
Kettlebell swing