W/C 16th March 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 16th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 26.3 REPEAT
Rx’d -
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ (29, 34, 38 kg)
♂ (43, 52, 61 kg)
Scaled -
For time:
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 1
12 burpees over the bar (may step over barbell)
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 2
12 burpees over the bar (may step over barbell)
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar (may step over barbell)
12 cleans, weight 3
12 burpees over the bar (may step over barbell)
12 thrusters, weight 3
Time cap: 16 minutes
♀ (20, 25, 29 kg)
♂ (29, 38, 43 kg)
Foundation -
For time:
2 rounds of:
12 burpees
12 cleans, weight 1
12 burpees
12 thrusters, weight 1
2 rounds of:
12 burpees
12 cleans, weight 2
12 burpees
12 thrusters, weight 2
2 rounds of:
12 burpees
12 cleans, weight 3
12 burpees
12 thrusters, weight 3
Time cap: 16 minutes
♀ 25, 35, 45 lb (10, 15, 20 kg)
♂ 45, 55, 65 lb (20, 25, 29 kg)
*The loads are a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
ALTERNATIVE WOD
Tier 1 -
3:00 on, 1:00 off for 4 rounds:
10 burpees over dumbbell
10 double-DB deadlifts 22.5/15kg
10 double-DB hang cleans 22.5/15kg
10 double-DB front rack squats 22.5/15kg
Max cal row in the remaining time
Tier 2 -
3:00 on, 1:00 off for 4 rounds:
10 burpees over dumbbell
10 double-DB deadlifts 15/10kg
10 double-DB hang cleans 15/10kg
10 double-DB front rack squats 15/10kg
Max cal row in the remaining time
Tier 3 -
3:00 on, 1:00 off for 4 rounds:
10 burpees
10 double-DB deadlifts 10/7.5kg
10 double-DB hang cleans 10/7.5kg
10 goblet squats 1x 10/7.5kg
Max cal row in the remaining time
🟩 Engine 🟩
AMRAP 16:
40/30 calorie ski or echo bike
20 KB swings
20 sit-ups
Rest 4:00
AMRAP 16:
40/30 calorie row
10 SA DB Devil's press
20 SA DB overhead lunges
🟧 Barbell 🟧
Week 7
Clean and jerk
1 clean and jerk
8(1) @80-100%+
Back squats
Build to 1 max rep @100%+
DB seated presses
Build to 1 max rep @100%+
🔺 Tuesday 17th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
800-m run
Handstand walk 150ft
30 Russian KB swings 32/24kg
400-m run
30 strict handstand push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings
Tier 2 -
For time:
800-m run
30 shoulder taps in a handstand against a wall
30 Russian KB swings 24/16kg
400-m run
30 pike push-ups
30 Russian KB swings
200-m run
30 hand-release push-ups
30 Russian KB swings
Tier 3 -
For time:
400-m run
Bear crawl 100ft
20 Russian KB swings 12/8kg
200-m run
20 double-DB shoulder presses 10/7.5kg
20 Russian KB swings
200-m run
20 hand-release push-ups from the knees
20 Russian KB swings
⬛ MUSCLE-UPS ⬛
🔺 Wednesday 18th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
13 AbMat sit-ups
8 down ups
5 chest-to-bar pull-ups
3 overhead squats, from the floor, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
13 AbMat sit-ups
8 down ups
5 pull-ups
3 overhead squats, from the floor, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
13 AbMat sit-ups
8 down ups
5 ring rows
3 overhead squats, from the floor, as heavy as possible
🟩 Engine 🟩
Every 3:00 for 10 rounds:
1) 200m run + 20m burpee broad jump
2) 15/12 machine calories + 15 unbroken wall ball
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:40 work, :20 rest:
Scapular press-ups
Prone shoulder raises
Hollow hold
Scapular pull-ups
Kip swings
TECHNIQUE
Chest-to-bar / pull-ups
Handstand walks
STRENGTH
3 rounds:
6 reps/side of single arm KB strict press
3-5 strict pull-ups (-ve/bw/weighted)
10 leg lifts
🔺 Thursday 19th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
9-15-21-15-9 reps for time of:
Burpee box jump-overs 24/20”
Power cleans 60/42.5kg
– Complete 30/20 calories on the air bike after each round.
Tier 2 -
9-15-21-15-9 reps for time of:
Burpee box jump-overs 24/20”
Power cleans 42.5/30kg
– Complete 20/15 calories on the air bike after each round.
Tier-3 -
9-12-15-12-9 reps for time of:
Up-down box step-ups 20/12”
Hang Power cleans 20/15kg
– Complete 12/9 calories on the air bike after each round.
🟫 Intervals 🟫
Week 5 - 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
🟧 Barbell 🟧
WEEK 7
Snatch
1 snatch
8(1) @80-100%+
Front squats
Build to 1 max rep @100%+
Pull-ups
Build to 1 max rep @100%+
🔺 Friday 20th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 9:
60 double-unders
6 KB shoulder to overhead (right arm) 24/16kg
6 KB shoulder to overhead (left arm) 24/16kg
Rest 3 minutes
AMRAP 9:
15/12 calorie row
12 v-sits
Rest 3 minutes
AMRAP 9:
100m suitcase carry 24/16kg
10 alternating KB hang snatches 24/16kg
Tier 2 -
AMRAP 9:
30 double-unders
6 KB shoulder to overhead (right arm) 16/12kg
6 KB shoulder to overhead (left arm) 16/12kg
Rest 3 minutes
AMRAP 9:
15/12 calorie row
12 single-leg v-sits
Rest 3 minutes
AMRAP 9:
100m suitcase carry 16/12kg
10 alternating KB hang snatches 16/12kg
Tier 3 -
AMRAP 9:
60 single-unders
6 KB shoulder to overhead (right arm) 12/8kg
6 KB shoulder to overhead (left arm) 12/8kg
Rest 3 minutes
AMRAP 9:
15/12 calorie row
12 tuck-ups
Rest 3 minutes
AMRAP 9:
100m suitcase carry 12/8kg
10 alternating KB hang snatches 12/8kg
🟪 HIT45 🟪
3:00 work, 1:00 rest for 8 rounds complete AMRAP of:
200m run
30 jumps to plate
16 plate ground to overhead
16 plate overhead reverse lunges
🔺 Saturday 21th March🔺
🟪 HIT45 🟪
Every 2:00 for 6 rounds:
50 double-unders
16 kettlebell swings
12 goblet squats
Rest 2:00
Every 2:00 for 6 rounds:
100m run
16 alternating DB hang snatches
8 burpees over DB
🟦 CrossFit 🟦
TEAM WOD
Working in teams of 3 complete AMRAP 30:
20 synchronised burpees
90 wall balls 9/6 kg 10/9ft
20 synchronised burpees
90 KB swings 32/24 kg
20 synchronised burpees
90 box jumps 24/20”
20 synchronised burpees
90 DB snatches 30/22.5 kg
🟩 Engine 🟩
3 rounds:
400m run
40m sandbag lunge
800m run
20 wall balls
400m run
- Rest 3 minutes between rounds
- 40:00 time cap
🔺 Sunday 22nd March🔺
🟪 HIT45 🟪
1:00 work on each station for 6 rounds, complete as many reps as possible:
Row calories
Jumping lunges
Down ups
Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // FALKEL
Tier 1 -
AMRAP 25:
8 handstand press-ups
8 box jumps 30/24”
1 rope climb 15 ft
Tier 2 -
AMRAP 25:
8 box pike-push-ups
8 box jumps 24/20”
1 rope climb 12 ft
Tier 3 -
AMRAP 25:
8 incline push-ups
8 box jumps 20/12”
3 pull-to-stands
🟩 Engine 🟩
Partner WOD
AMRAP 40:
800m run together
40 KB swings
20 synchro down ups
60/48 machine calories -> partner holds KB front rack