W/C 14th September 2026
🔺 Monday 14th September🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 mins for max cumulative load:
12 box jumps 24/20”
9 toes-to-bar
6 burpees over bar
3 hang snatches, as heavy as possible
Tier 2 -
21 mins for max cumulative load:
12 box jumps 24/20”
9 toes-to-target
6 burpees over bar
3 hang snatches, as heavy as possible
Tier 3 -
21 mins for max cumulative load:
12 box jumps 20/12”
9 hanging knee raises
6 burpees over bar
3 hang snatches, as heavy as possible
🟩 Engine @5pm 🟩
Every 6:00 for 5 rounds:
20/15 machine calories
20 DB snatches
10 burpees over dumbbell
400m run
🔺 Tuesday 15th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 1:30 for 5 sets of each (15:00), alternating between:
10 DB z-press
5 weighted strict pull-ups / strict pull-ups / foot-assisted strict pull-ups
WOD
Tier 1 –
For time:
600m run
100 double-unders
30 kettlebell swings 24/16kg
400m run
75 double-unders
24 kettlebell swings
200m run
50 double-unders
18 kettlebell swings
Tier 2 –
For time:
600m run
60 double-unders
30 kettlebell swings 16/12kg
400m run
40 double-unders
24 kettlebell swings
200m run
20 double-unders
18 kettlebell swings
Tier 3 –
For time:
400m run
100 single-unders
24 Russian kettlebell swings 12/8kg
300m run
75 single-unders
20 Russian kettlebell swings
200m run
50 single-unders
16 Russian kettlebell swings
🟫 Intervals @4pm 🟫
8 rounds of:
AMRAP 2:
20 double-unders
10 kettlebell swings
5 burpees
2:00 rest
🔺 Wednesday 15th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 3:
5 sets of 5 @75-80%
Front Squat
WOD
Tier 1 -
AMRAP 10:
30 AbMat sit-ups
15/10 cal row
Tier 2 -
AMRAP 10:
20 AbMat sit-ups
15/10 cal row
Tier 3 -
AMRAP 10:
15 AbMat sit-ups
10/7 cal row
🟩 Engine @6pm 🟩
AMRAP 40:
8 Devil’s press
16 dumbbell lunges
400m run
16 dumbbell push press
32 sit-ups
800m run
-2:00 rest between rounds
🔺 Thursday 17th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand press-ups
Alternating dumbbell snatches 30/22.5kg
- 10/8 cal bike after each round.
Tier 2 -
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Plate handstand press-ups
Alternating dumbbell snatches 22.5/15kg
- 8/6 cal bike after each round.
Tier 3 -
For time:
8-7-6-5-4-3-2-1 reps of:
Box piked push-ups
Alternating dumbbell snatches 15/10kg
- 6/5 cal bike after each round.
🟫 Intervals @9:30am and 4pm 🟫
3:00 work, 3:00 rest for 5 rounds:
15/12 machine calories
15 plate lunges
15 plate ground to overhead
Max burpees to plate in the remaining time
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | 3-5 strict pull-ups (weighted, BW, negatives)
Min. 2 | 10 v-sits (single leg, tuck-ups)
EMOM 6 (alternating):
Min. 1 | max chin over bar hold
Min. 2 | 10-20 kip swings
Technique work:
Pull-ups/chest-to-bar/muscle-ups
Toes-to-bar/toes-to-rings
🔺 Friday 18th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks 60/42.5kg
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Tier 2 -
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks 42.5/30kg
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Tier 3 -
Part A:
On a 15:00 clock:
7 shuttle runs
15 clean and jerks 20/15kg
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
🔺 Saturday 19th September🔺
🟪 HIT45 🟪
Every 2:00 for 12 rounds (6 on each), alternate between:
A) 250/200m row + 10 box step-overs
B) 15/12 cal bike + 10 DB thrusters
🟦 CrossFit 🟦
PARTNER WOD
In 35:00 complete
160/128 machine calories
8 alt. rounds of:
12 deadlifts 2x22.5/15kg
9 hang power cleans 2x22.5/15kg
6 STOH 2x22.5/15kg
80/64 machine calories
8 alt. rounds of:
10 DB lunges 2x22.5/15kg
10 toes-to-bar
Max machine calories in the remaining time
🟩 Engine 🟩
4 rounds for time of:
20 burpees
20 KB swings
20 DB push press
20 wall balls
800m run
-2:00 rest between rounds
🔺 Sunday 20th September 🔺
🟪 HIT45 🟪
Every 2:30 minutes for a total of 5 rounds complete:
200m run
10 dumbbell hang snatches
8 box jumps
Rest 2:30
Every 2:30 minutes for a total of 5 rounds complete:
10 burpees over dumbbell
8 air squats
200m run
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // CINDY
Tier 1 -
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Tier 2 -
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats
Tier 3 -
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats
🟩 Engine 🟩
AMRAP 10:
800m run
50m sandbag lunge
In remaining time max distance ski/bike
4:00 rest
AMRAP 10:
800m run
50m burpee broad jump
In remaining time max distance row
4:00 rest
AMRAP 10:
800m run
50 wall ball
In remaining time max distance ski/bike