W/C 10th August 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 10th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
Single-DB walking lunge 200 ft, 22.5/15kg
20 deficit strict handstand push-ups 4/2”
Single-DB walking lunge 150ft
15 deficit strict handstand push-ups
Single-DB walking lunge 100ft
10 deficit strict handstand push-ups
Single-DB walking lunge 50ft
5 deficit strict handstand push-ups
Tier 2 -
For time:
Single-DB walking lunge 200 ft, 15/10kg
15 strict handstand push-ups
Single-DB walking lunge 150ft
10 strict handstand push-ups
Single-DB walking lunge 100ft
5 strict handstand push-ups
Single-DB walking lunge 50ft
5 strict handstand push-ups
Tier 3 -
For time:
Walking lunge 200ft
20 pike push-ups
Walking lunge 150ft
15 pike push-ups
Walking lunge 100ft
10 pike push-ups
Walking lunge 50ft
5 pike push-ups
🟩 Engine @5pm 🟩
3 rounds for time:
400m run
20 wall balls
30/24 machine calories
20 KB swings
20 burpees
20 KB lunges
- 3:00 rest between rounds
- 35:00 time cap
🔺 Tuesday 11th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 5 sets:
1 snatch + 1 hang snatch + overhead squat
WOD
Tier 1 -
For reps:
1:00 double-unders
1:00 snatches 85/55kg
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
Tier 2 -
For reps:
1:00 double-unders
1:00 snatches 60/42.5kg
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
Tier 3 -
For reps:
1:00 single-unders
1:00 snatches 20/15kg
2:00 single-unders
2:00 snatches
3:00 single-unders
3:00 snatches
– Power or squat snatch.
🟫 Intervals @4pm 🟫
7 rounds:
AMRAP 2:
24 double-unders
8 DB snatches
4 burpees over dumbbell
2:00 rest between rounds
🔺 Wednesday 12th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 & 2 -
For time:
800m run
Then 8 rounds of:
10 box jumps 24/20”
10 AbMat sit-ups
400m run
Then 4 rounds of:
10 box jumps 24/20”
10 AbMat sit-ups
200m run
Then 2 rounds of:
10 box jumps 24/20”
10 AbMat sit-ups
Tier 3 -
For time:
600m run
Then 6 rounds of:
10 box jumps 12”
10 AbMat sit-ups
300m run
Then 3 rounds of:
10 box jumps 12”
10 AbMat sit-ups
200m run
Then 2 rounds of:
10 box jumps 12”
10 AbMat sit-ups
🟩 Engine @6pm 🟩
AMRAP 35:
400m run
20 sit-ups
400m run
20 box jump overs
400m run
20 DB deadlifts
🔺 Thursday 13th August🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
Accumulate:
3:00 GHD Superman hold
– Advanced athletes can add load.
WOD
Tier 1 -
3 rounds for time:
30 toes-to-bars
3 rope climbs 15ft
30/24 cal Echo bike
Tier 2 -
3 rounds for time:
20 toes-to-bars
2 rope climbs to 12ft
24/18 cal Echo bike
Tier 3 -
3 rounds for time:
15 hanging knee raises
3 laying pull-to-stands
18/12 cal Echo bike
🟫 Intervals @9:30am and 4pm 🟫
Every 3:00 for 8 rounds, complete as fast as possible:
12/10 calorie row
8 alt. DB hang cleans
6 DB burpee box step ups
🟥 Gymnastics @7pm 🟥
Pull-ups/chest-to-bars/muscle-ups
Handstand walks
🔺 Friday 14th August🔺
🟦 CrossFit and TFI FRIDAY @17:30 🟦
WOD - COMMUNITY CUP WOD 2
THE CROSSFIT TOTAL
For max load:
1-rep-max back squat
1-rep-max strict press
1-rep-max deadlift
-Repeat from 26/8/24
Or for completion:
3-3-3 back squat
3-3-3 strict press
3-3-3 deadlift
🔺 Saturday 15th August🔺
🟪 HIT45 🟪
Every 2 minutes, for a total of 12 rounds (6 on each), alternate between A and B:
A)
250/200m row
12 burpees
B)
16/12 calorie bike
12 kettlebell swings
🟦 CrossFit 🟦
TEAM WOD - BENCHMARK “LGOP” (Little Groups of Paratroopers)
For time, in teams of 2-4:
1,940m run (together)
250 air squats (split reps)
48 burpees (split reps)
509m run with one plate (together, share the plate) 20/15kg
101 push presses 52.5/35kg (split reps)
11 pull-ups (each athlete)
82 power cleans 52.5/35kg (split reps)
-35:00 time cap
🟩 Engine 🟩
In 30:00
For time:
1 mile run
Rest 4:00
In remaining time, AMRAP:
20/16 machine calories
20 DB hang snatches
20 DB goblet lunges
20 SA DB push press
🔺 Sunday 16th August 🔺
🟪 HIT45 🟪
EMOM 25:
Min. 1 | 15/12 machine calories
Min. 2 | 15 burpees
Min. 3 | 20 sit ups
Min. 4 | 100m run
Min. 5 | Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // KELLY
Tier 1 -
5 rounds for time of:
400m run
30 box jumps 24/20”
30 wall-ball shots 9/6 kg, 10/9 ft
– Step down from the box.
Tier 2 -
5 rounds for time:
400m run
20 box jumps 24/20”
20 wall-ball shots 6/4 kg, 10/9 ft
– Step down from the box.
Tier 3 -
5 rounds for time:
200m run
15 box jumps or step-ups 20/12”
15 wall-ball shots 4/2, 9 ft
– Step down from the box.
🟩 Engine 🟩
AMRAP 16:
800m run
32 sandbag lunges
30/24 machine calories
16 burpees
3:00 rest
AMRAP 16:
60/48 machine calories
32 wall balls
400m run
16 Devil’s press