W/C 20th April 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 20th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
80/64 cal row
70 sit-ups
60 DB hang snatches 22.5/15kg
50 wall balls 9/6kg, 10/9ft
40 DB reverse lunges 22.5/15kg
30 pull-ups
20/16 cal row
Tier 2 -
For time:
65/52 cal row
60 sit-ups
50 DB hang snatches 22.5/15kg
40 wall balls 6/4kg, 10/9ft
30 DB reverse lunges 15/10kg
20 pull-ups
20/16 cal row
Tier 3 -
For time:
40/32 cal row
50 foot-anchored sit-ups
40 DB hang snatches 10/7.5kg
30 wall balls 4/2kg, 10/9ft
20 reverse lunges
20 ring rows
15/12 cal row
🟩 Engine 🟩
AMRAP 12:
200m run
10 press-ups
20 kettlebell swings
3:00 rest
AMRAP 12:
400m row
10 burpees to plate
20 plate overhead lunges
3:00 rest
AMRAP 12:
800m bike
40m heavy Farmer's carry
20 air squats
🟧 Barbell 🟧
WEEK 3
Snatch
2x1 high hang snatch @65%
2x2 Mid hang snatch @70%
5X2 Pause snatch
Add 1-2.5kg each set
Acc.
Snatch high pulls + snatch grip deadlift
3x (3+3) @75-80%
Str.
Bench
5x5 reps @68-80%
Deadlift
5x5 @68-70%
🔺 Tuesday 21st April 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout skill
EMOM 6:
Handstand walk 25ft
Or
:20 handstand walk attempts
Or
:20 plank shoulder taps
WOD
Tier 1&2 -
On a 2:00 clock:
20 box jumps 24/20"
10 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
16 box jumps
8 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
12 box jumps
6 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
8 box jumps
4 burpees
Max bike calories
Tier 3
On a 2:00 clock:
14 box jumps 20/12"
6 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
12 box jumps
5 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
10 box jumps
4 burpees
Max bike calories
Rest 2:00
On a 2:00 clock:
6 box jumps
3 burpees
Max bike calories
⬛ MUSCLE-UPS ⬛
Week 5
🔺 Wednesday 22nd April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
On a running clock…
A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks 60/42.5kg
Rest 3 minutes
B. In 7 minutes complete a 800m run + max reps of Power Snatches 52.5/35kg
Rest 3 minutes
C. In 4 minutes complete a 400m run + max reps of Thrusters 42.5/30kg
Tier 2 -
On a running clock…
A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks 52.5/35kg
Rest 3 minutes
B. In 7 minutes complete a 800m run + max reps of Power Snatches 42.5/30kg
Rest 3 minutes
C. In 4 minutes complete a 400m run + max reps of Thrusters 35/25kg
Tier 3 -
On a running clock…
A. In 10 minutes complete a 800m run + max reps of Clean and Jerks 25/20kg
Rest 3 minutes
B. In 7 minutes complete a 400m run + max reps of Power Snatches 22.5/17.5kg
Rest 3 minutes
C. In 4 minutes complete a 200m run + max reps of Thrusters 20/15kg
-Repeat from 29/8/25
🟩 Engine 🟩
50-40-30-20-10 reps for time of:
Reverse lunges (bodyweight/light dumbbell)
Kettlebell swings
Row calories
Wall balls
-400m run to start and after every round
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:30 work, :30 rest:
Prone YTW’s
Scapular circles
Deadbugs
Press-ups/pike press-ups
TECHNIQUE
Handstand press-ups
STRENGTH
Alternate between:
Dips
3x3 @ ~75% of 1RM
Pull Ups:
3x3 @ ~75% of 1RM
🔺 Thursday 23rd April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1-
EMOM 25:
Min. 1 | 16 toes-to-bar
Min. 2 | 60 double-unders
Min. 3 | 8 DB Devils press 1x22.5/15kg
Min. 4 | Max shuttle runs
Min. 5 | Rest
Tier 2 -
EMOM 25:
Min. 1 | 16 toes-to-target
Min. 2 | 30 double-unders
Min. 3 | 8 SA DB Devils press 1x15/10kg
Min. 4 | Max shuttle runs
Min. 5 | Rest
Tier 3 -
EMOM 25:
Min. 1 | 15 hanging knee raises
Min. 2 | 60 single-unders
Min. 3 | 6 SA DB Devils press 1x10/7.5kg
Min. 4 | Max shuttle runs
Min. 5 | Rest
🟫 Intervals 🟫
Week 2 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
10 box jumps
10 down ups
10 kettlebell swings
Then:
3 Minutes active recovery
🟧 Barbell 🟧
WEEK 3
Clean and jerk
1x5 split jerk press @55%+
4x3 Jerk @60-68%
2x2 Hang cleans @60-70%
4x3 Cleans
Add 1-2.5kg each set
Acc
Push jerk to Split jerk
3x(2+1) @60-70%
Clean high pulls + deadlift
3x(3+2) @70%+
Str.
Back squats
5x5 @68-70%
DDB RDL
5x5 @68-70%
🔺 Friday 24th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:00 for 5 sets:
5 back squats
-Build in load if technique is good
WOD
Tier 1 -
1-3-5-7-9-11-13-15 reps for time of:
DB push presses 15/10kg
DB front squats
DB thrusters
– Use two dumbbells.
Tier 2 -
1-3-5-7-9-11-13-15 reps for time of:
DB push presses 12.5/7.5kg
DB front squats
DB thrusters
– Use two dumbbells.
Tier 3 -
1-3-7-11-15 reps for time of:
DB push presses 7.5/5kg
DB front squats
DB thrusters
– Use two dumbbells.
🔺 Saturday 25th April🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest for 8 rounds completes AMRAP of:
200/150m row
5 burpees to plate
10 plate reverse lunges
15 plate ground to overhead
🟦 CrossFit 🟦
PARTNER WOD
For time, with a partner, complete:
12 alternating rounds:
12/9 machine calories
6 DB box step-ups 2x 22.5/15kg
12 alternating rounds:
200m run
10 DB snatches 1x 22.5/15kg
12 alternating rounds:
10 burpees over dumbbell
10 DB deadlifts 2x 22.5/15kg
🟩 Engine 🟩
3 rounds for time:
800m run
20 wall balls
200m Farmer's carry
30/24 machine calories
3:00 rest between rounds
🔺 Sunday 26th April🔺
🟪 HIT45 🟪
:45 work, :15 rest for 6 rounds on each station, complete AMRAP of:
Alternating dumbbell hang clean and jerk
Down ups
Alternating dumbbell snatches
Double-unders
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
Tier 1 -
BENCHMARK // ANNIE
50-40-30-20-10 reps for time
Double-unders
Sit-ups
5:00 rest
BENCHMARK // HELEN
3 rounds for time:
400m run
21 kettlebell swings 24/16 kg
12 pull ups
Tier 2 -
BENCHMARK // ANNIE
50-40-30-20-10 reps for time
Double-unders
Sit-ups
5:00 rest
BENCHMARK // HELEN
3 rounds for time:
400m run
21 kettlebell swings 16/12 kg
6 pull ups
Tier 3 -
BENCHMARK // ANNIE
40-30-20-10 reps for time
Single-unders
Sit-ups
5:00 rest
BENCHMARK // HELEN
3 rounds for time:
300m run
21 kettlebell swings 12/8 kg
12 jumping pull
-Repeat from 19/1/25
🟩 Engine 🟩
In 35 minutes:
1 mile run
then in the remaining time AMRAP:
10 box jumps
10 kettlebell deadlifts
10 burpees
20/16 Calories
On 35 minutes:
1 mile run