W/C 11th May 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 11th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
5 sets:
5 bench presses
– Build to a heavy set of 5 reps.
WOD
Tier 1 -
5 rounds for time:
15 box jumps 30/24”
15 floor presses 2x 22.5/15kg
Tier 2 -
5 rounds for time:
15 box jumps 24/20”
15 floor presses 2x 15/10kg
Tier 3 -
5 rounds for time:
10 box jumps 20/12”
10 floor presses 2x 7.5/5kg
🟩 Engine 🟩
AMRAP 30:
800m run
30 KB swings
20 KB goblet lunges
10 burpees
🟧 Barbell 🟧
Week 5
3 position snatch
2x(1+1+1) @60%
2x(1+1+1)@65%
Snatch
9x1 @70%
If lift is made add 2.5kg
If lift is failed take off 2.5kg
Accessories
Snatch high pulls+snatch DL
3(2+2) @80-85%
Strength
Bench
5x5 @73-75%
Deadlift
5x5 @73-75%
🔺 Tuesday 12th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // WHITE
Tier 1 -
5 rounds for time of:
3 rope climbs 15ft
10 toes-to-bars
21 plate overhead walking lunges 20/10kg
400m run
Tier 2 -
5 rounds for time of:
2 rope climbs 12ft
10 toes-to-sternum
21 plate overhead walking lunges 10/5kg
400m run
Tier 3 -
5 rounds for time of:
3 pull-to-stands
10 hanging knee raises
21 walking lunges
200m run
⬛ MUSCLE-UPS ⬛
Week 8
🔺 Wednesday 13th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3 rounds for max reps of:
1) In 2 minutes...
80 double-unders
In remaining time max down-ups
Rest 1 minute
2) In 2 minutes...
250/220m row
In remaining time max box jump overs 24/20”
Rest 1 minute
3) In 2 minutes…
15/12 bike calories
In remaining time max kettlebell swings 24/16kg
Rest 4 minutes
Tier 2 -
3 rounds for max reps of:
1) In 2 minutes...
40 double-unders
In remaining time max down-ups
Rest 1 minute
2) In 2 minutes...
250/220m row
In remaining time max box jump overs 24/20”
Rest 1 minute
3) In 2 minutes…
15/12 bike calories
In remaining time max kettlebell swings 16/12kg
Rest 4 minutes
Tier 3 -
3 rounds for max reps of:
1) In 2 minutes...
80 single-unders
In remaining time max down-ups
Rest 1 minute
2) In 2 minutes...
200/180m row
In remaining time max box jump overs 20/12”
Rest 1 minute
3) In 2 minutes…
12/10 bike calories
In remaining time max Russian kettlebell swings 12/8kg
Rest 4 minutes
🟩 Engine 🟩
AMRAP 10:
15/12 calorie bike/ski
100m Farmer's carry
10 burpees
Rest 3:00
AMRAP 10:
200m run
12 KB swings
12 v-sits
Rest 3:00
AMRAP 10:
15/12 calorie row
20 wall balls
20m broad jump
🟥 Gymnastics 🟥
WARM UP
:30 on, :30 off for 2 rounds:
Down ups
Scapular press-ups
Inchworm
Kettlebell halo
Kettlebell overhead press
TECHNIQUE
Handstand press-ups
STRENGTH
3 alternating sets of:
6-10 tempo pull-ups/negatives
6-10 tempo ring/bar dips/negatives
🔺 Thursday 14th May🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - MURPH PREP
Tier 1 -
In 25:00:
800m run
In remaining time AMRAP of:
5 pull-ups
10 press-ups
15 air squats
At 25:00:
800m run
Tier 2 -
In 25:00:
800m run
In remaining time AMRAP of:
3 pull-ups
6 press-ups
15 air squats
At 25:00:
800m run
Tier 3 -
In 25:00:
400m run
In remaining time AMRAP of:
3 ring rows
6 incline press-ups
9 air squats
At 25:00:
400m run
🟫 Intervals 🟫
Week 5 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
10 DB thruster
10 DB snatch
10 burpees over dumbbell
Then:
3 Minutes active recovery
🔺 Friday 15th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 1:00 for 3 sets:
5 touch-and-go power cleans
-Around 30-40% of 1RM
Every 2:00 for 5 sets
3 power cleans
-Build to a heavy 3 for the day
WOD
Tier 1 -
AMRAP 12:
20 AbMat sit-ups
6 DB deadlifts 2x 22.5/15kg
4 DB hang power cleans
2 DB shoulder-to-overhead
Tier 2 -
AMRAP 12:
20 AbMat sit-ups
6 DB deadlifts 2x 15/10kg
4 DB hang power cleans
2 DB shoulder-to-overhead
Tier 3 -
AMRAP 12:
15 AbMat sit-ups
6 DB deadlifts 2x 10/7.5kg
4 DB hang power cleans
2 DB shoulder-to-overhead
🔺 Saturday 16th May🔺
🟪 HIT45 🟪
4 rounds for max reps:
Min. 1 | Machine calories
Min. 2 | Kettlebell swings
Min. 3 | Double-unders/single-unders
Min. 4 | Burpees over dumbbell
Min. 5 | Rest
🟦 CrossFit 🟦
PARTNER WOD
In pairs complete the following:
6k row
Partner A accumulates metres, partner B completes a round of:
15 toes-to-bar
12 alternating dumbbell hang snatch 22.5/15kg
9 burpees over dumbbell
-Swap after completing each round of movement
-30 minute time cap
🟩 Engine 🟩
In 40 minutes:
1 mile run
In remaining time AMRAP:
5 press-ups
10 box jumps
15 AbMat sit-ups
20 alternating dumbbell hang snatches
30/24 machine calories
🔺 Sunday 17th May 🔺
🟪 HIT45 🟪
In 20 minutes:
20/16 machine calories
5 Devil's press
20/16 machine calories
10 dumbbell clean and jerks
20/16 machine calories
20 press-ups
20/16 machine calories
30 dumbbell snatches
20/16 machine calories
40 dumbbell deadlifts
20/16 machine calories
50 dumbbell squats
-In remaining time: max machine calories
-Use two dumbbells
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // DEL
Tier 1 -
For time:
25 burpees
400m weighted run 9/6kg
25 weighted pull-ups 9/6kg
400m weighted run
25 handstand push-ups
400m weighted run
25 chest-to-bar pull-ups
400m weighted run
25 burpees
Tier 2 -
For time:
25 burpees
400m run
25 strict pull-ups
400m run
15 handstand push-ups
400m run
25 pull-ups
400m run
25 burpees
Tier 3 -
For time:
25 burpees
400m run
25 ring rows
200m run
15 push-ups
400m run
25 jumping pull-ups
200m run
25 burpees
-28:00 time cap
🟩 Engine 🟩
5 rounds for time:
400m run
20 wall balls
100m Farmer's Carry
10 burpees
24/20 machine calories