W/C 18th May 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 18th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // THE GHOST
Tier 1&2 -
6 rounds for max reps of:
1:00 row calories
1:00 burpees
1:00 double-unders
1:00 rest
Tier 3 -
6 rounds for max reps of:
1:00 row calories
1:00 burpees
1:00 single-unders
1:00 rest
-Repeat 22/2/26
🟩 Engine 🟩
In 36 minutes:
Max machine calories
Every 3:00, starting at 0:00 complete:
12 kettlebell swings
9 goblet squats
6 burpees
🟧 Barbell 🟧
Week 6
3 position snatch
2(1+1+1) @65%
Snatch
10x1 @75%
If lift is made add 2.5kg
If lift is failed take off 2.5kg
Accessories
Snatch high pulls+snatch DL
3(3+2) @87-92%
Strength
Bench
5x5 @75-77%
Deadlift
5x5 @75-77%
🔺 Tuesday 19th May 🔺
🟦 CrossFit 🟦
Skill / Strength
In 15 minutes build to a heavy complex of:
1 power snatch + 1 hang squat snatch + 1 overhead squat
WOD
Tier 1 -
AMRAP 15:
100m DB suitcase carry 22.5/15kg
10 shuttle runs
30 alternating DB hang snatches 22.5/15kg
– Shuttle run is 25 ft out and back.
Tier 2 -
AMRAP 15:
100m DB suitcase carry 15/10kg
10 shuttle runs
30 alternating DB hang snatches 15/10kg
– Shuttle run is 25 ft out and back.
Tier 3 -
AMRAP 15:
100m DB suitcase carry 7.5/5kg
8 shuttle runs
20 alternating DB hang snatches 7.5/5kg
– Shuttle run is 25 ft out and back.
🟫 Intervals 🟫
Every 4:00 for 6 rounds complete as fast as possible:
20 dumbbell snatches
15 dumbbell thrusters
10 dumbbell lunges
5 burpees over dumbbell
⬛ MUSCLE-UPS ⬛
Week 9
🔺 Wednesday 20th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // RENÉ
Tier 1 -
7 rounds for time:
400m run
21 walking lunges
15 pull-ups
9 burpees
-Weight vest 9/6kg
Tier 2 -
5 rounds for time:
400m run
21 walking lunges
15 pull-ups
9 burpees
Tier 3 -
4 rounds for time:
400m run
21 walking lunges
15 ring rows
9 burpees
🟩 Engine 🟩
6 rounds for max reps of:
:40 wall balls
:20 rest
:40 box jumps
:20 rest
:40 calories
:20 rest
- 2:00 rest between rounds
🟧 Strength 🟧
Back squat
Build to a heavy 5 for the day
Then 2x 5 @90% of top set
Strict press
Build to a heavy 3 for the day
Then 2x 3 @90% of top set
Accessories
2-3 sets:
Gorilla Rows x 10-12/side
Bulgarian Split Squats x 10/leg
30s (weighted) plank
🔺 Thursday 21st May🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 5:00 for 5 rounds complete the following 2 parts:
For time:
12 AbMat sit-ups
10 DB floor press 22.5/15kg
8/6 cal bike
For load:
5 strict press
Tier 2 -
Every 5:00 for 5 rounds complete the following 2 parts:
For time:
12 AbMat sit-ups
10 DB floor press 15/10kg
6/5 cal bike
For load:
5 strict press
Tier 3 -
Every 5:00 for 5 rounds complete the following 2 parts:
For time:
10 AbMat sit-ups
8 DB floor press 7.5/5kg
5/4 cal bike
For load:
5 strict press
🟫 Intervals 🟫
Week 6 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
15 sit-ups
10 air squats
5 press-ups
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
WARM UP
:30 on, :30 off for 2 rounds:
Bear crawl
Wrist circles
Hollow rocks
Shoulder taps
Banded YTWs
Narrow stance air squats
TECHNIQUE
Pistol Squats
Handstand Walks
STRENGTH
3 alternating sets of:
6-10 tempo pull-ups/negatives
6-10 tempo ring/bar dips/negatives
🔺 Friday 22nd May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
10 deadlifts 125/85kg
20 toes-to-bar
30 wall balls 9/6kg 10/9ft
40 box jumps 24/20”
1,000-m row
40 box jumps 24/20”
30 wall balls 9/6kg 10/9ft
20 toes-to-bar
10 deadlifts 125/85kg
Tier 2 -
For time:
10 deadlifts 85/55kg
15 toes-to-target
30 wall balls 6/4kg 10/9ft
40 box jumps 24/20”
800m row
40 box jumps 24/20”
30 wall balls 6/4kg 10/9ft
15 toes-to-target
10 deadlifts 85/55kg
Tier 3 -
For time:
10 deadlifts 30/20kg
15 hanging knee raises
20 wall balls 4/2kg 9/8ft
25 box step-ups 12”
500-m row
25 box step-ups 12”
20 wall balls 4/2kg 9/8ft
15 hanging knee raises
10 deadlifts 30/20kg
-20:00 time cap
🔺 Saturday 23rd May🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest for a total of 8 rounds, complete:
10/8 machine calories
12 dumbbell snatches
8 burpees over dumbbell
-Max double unders / single unders in remaining time
🟦 CrossFit 🟦
PARTNER WOD
With a partner split as you wish
In 30 minutes:
100/75 cal row, ski, or bike
100 dumbbell snatches 22.5/15 kg
1600m run
100 burpees over dumbbell
100 double dumbbell thrusters 22.5/15kg
AMRAP cals in the remaining time
🟩 Engine 🟩
AMRAP 45:
800m run
20 box jumps
20 DB push press
20 DB box step-ups
40/32 machine calories
🔺 Sunday 24th May 🔺
🟪 HIT45 🟪
:45 work, :15 rest for a total of 6 rounds on each movement, complete as many reps as possible:
Machine calories
Kettlebell swings
Double-unders/single-unders
Sit-ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // LAURA
Tier 1 -
AMRAP 21 with a partner:
30 cal row
20 burpees over the rower
10 power cleans 70/47.5kg
– One person works at a time.
Tier 2 -
AMRAP 21 with a partner:
30 cal row
20 burpees over the rower
10 power cleans 55/35kg
– One person works at a time.
Tier 3 -
AMRAP 21 with a partner:
20 cal row
15 burpees
10 power cleans 25/20kg
– One person works at a time.
🟩 Engine 🟩
In 40 minutes:
3 rounds of:
800m run
20 wall balls
In the remaining time, complete AMRAP of:
30/24 machine calories
30 med ball bear hug lunges
200m suitcase carry
400m run
30 down ups