W/C 13th July 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 13th July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars
– Rest as needed to maintain quality movement.
WOD
Tier 1 -
3 rounds for time:
20 DB box step-ups 22.5/15kg, 20”
400m run
– Use two dumbbells.
– Wear a weight vest 9/6kg
Tier 2 -
3 rounds for time:
20 DB box step-ups 15/10kg, 20”
400m run
– Use two dumbbells.
Tier 3 -
3 rounds for time:
20 box step-ups 12”
200m run
🟩 Engine @5pm 🟩
Every 2:00 for 4 rounds (alternating in pairs):
1) 20m heavy sled pull
2) 100m heavy farmer's carry
In 20:00:
800m run
20m sandbag lunges
800m run
20m sandbag lunges
800m run
In remaining time AMRAP:
12/10 row calories
10 burpees over rower
🔺 Tuesday 14th July🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For total reps:
AMRAP 2:
Max-reps hang snatches 52.5/35kg
AMRAP 19:
4 strict pull-ups
11 box jumps 30/24”
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps hang snatches 52.5/35kg
– No rest between AMRAPs.
Tier 2 -
For total reps:
AMRAP 2:
Max-reps hang snatches 35/25kg
AMRAP 19:
4 strict pull-ups
11 box jumps 24/20”
13 hand-release push-ups
15-cal bike
AMRAP 2:
Max-reps snatches 35/25kg
– No rest between AMRAPs.
Tier 3 -
For total reps:
AMRAP 2:
Max-reps hang snatches 20/15kg
AMRAP 19:
4 foot-assisted pull-ups
6 box jumps 12”
8 hand-elevated push-ups
12-cal bike
:45 rest
AMRAP 2:
Max-reps hang snatches 20/15kg
– No rest between AMRAPs.
🟫 Intervals @4pm 🟫
Every 4:00 for 6 rounds, complete as fast as possible:
20 dumbbell snatch
15 box jumps
10 press-ups
5 dumbbell burpee box step-ups
⬛ BUTTERFLY PULL-UPS @7pm ⬛
🔺 Wednesday 15th July 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
WOD
Tier 1 -
21-15-9 reps for time of:
Cal row
Thrusters 42.5/30kg
Tier 2 -
21-15-9 reps for time of:
Cal row
Thrusters 35/25kg
Tier 3 -
15-10-5 reps for time of:
Cal row
Thrusters 20/15kg
🟩 Engine @6pm 🟩
Every 2:00 for 4 rounds on each, for max reps of:
1) Run metres
2) Lunges (BW/DB/Sandbag)
3) Ski/bike metres
4) Skipping
5) Row metres
- Aim to work continuously at a steady pace throughout
🔺 Thursday 16th July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill
:30 ring support hold
:45 Samson stretch/side
:30 ring support hold
:45 pigeon stretch/side
:30 ring support hold
1:00 child’s pose
WOD
Tier 1 -
AMRAP 14:
Handstand walk 50ft
10 knees-to-elbows
10 KB swings 32/24kg
Handstand walk 50ft
20 knees-to-elbows
20 KB swings 32/24kg
Tier 2 -
AMRAP 14:
Handstand walk 25ft
5 knees-to-elbows
10 KB swings 24/16kg
Handstand walk 25ft
5 knees-to-elbows
20 KB swings 24/16kg
Tier 3 -
AMRAP 14:
High hips bear crawl 30ft
5 seated tucks
5 Russian KB swings 12/8kg
High hips bear crawl 30ft
10 tuck-ups
10 Russian KB swings 12/8kg
🟫 Intervals @4pm 🟫
Week 5
6 rounds of continuous work at a sustainable pace
AMRAP 3:
6 box jump overs
6 jumping lunges
6 Devil’s press
Then:
3 Minutes active recovery
🟥 Gymnastics @7pm 🟥
Handstand press-ups and pull-ups
🔺 Friday 17th July🔺
🟦 CrossFit 🟦
Skill / Strength
Week 6/8 Strength Cycle
Deadlift:
5 sets of 3 @92.5-95% of 3RM
WOD - BENCHMARK // ANNIE
Tier 1&2 -
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Tier 3 -
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
-10:00 time cap
🔺 Saturday 18th July🔺
🟪 HIT45 🟪
4:00 work, 1:00 rest for 5 rounds, complete AMRAP of:
100m run
12 burpees
12 kettlebell swings
12 Abmat sit-ups
12 goblet squats
-Restart each round
🟦 CrossFit 🟦
TEAM WOD
In teams of 3 complete AMRAP 35:
90 machine calories
300m run together
90 KB swings 24/16kg
30 synchro down ups
90 single arm overhead KB lunges 24/16kg
30 synchro air squats
🟩 Engine 🟩
AMRAP 40:
400m run
20m (sandbag/DB) lunge
400m run
20m burpee broad jump
400m run
100m heavy Farmer’s carry
400m run
2:00 rest
🔺 Sunday 19th July🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest, for 6 rounds, complete for max reps:
16/12 calorie row
60 double-unders / 90 single-unders
20 air squats
Max down ups in remaining time
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // BADGER
Tier 1 -
3 rounds for time:
30 squat cleans 42.5/30 kg
30 pull-ups
800-m run
Tier 2 -
3 rounds for time:
25 squat cleans 30/20 kg
25 pull-ups
800-m run
Tier 3 -
3 rounds for time:
30 squat cleans 20/15 kg
30 jumping pull-ups
600-m run
-Repeat from 21/12/25
🟩 Engine 🟩
For time:
800m run
40 burpees to plate
800m run
40/32 machine calories
800m run
40 wall balls
800m run
40/32 machine calories
800m run
40 plate ground to overhead
800m run
40/32 machine calories
800m run