W/C 20th July 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 20th July🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
5 sets for load:
1 power snatch + 2 overhead squats
– Rest 2:00 between sets.
– Find a heavy set for today.
WOD
Tier 1 -
AMRAP 10:
1 power snatch 60/42.5kg
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Tier 2 -
AMRAP 10:
1 power snatch 42.5/30kg
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.
Tier 3 -
AMRAP 10:
1 power snatch 20/15kg
1 push-up from the knees
2 power snatches
2 push-ups from the knees
3 power snatches
3 push-ups from the knees
etc.
🟩 Engine @5pm 🟩
AMRAP 30:
400m run
20 DB hang lunges
20 single-leg V-sits
30/24 machine calories
20 DB snatches
20 burpees
🔺 Tuesday 21st July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill
3 sets:
25 hip extensions
OR
15 back extensions
WOD
Tier 1 -
10 rounds for time:
200-m run
1 legless rope climb 15ft
1 rope climb 15ft
Tier 2 -
8 rounds for time:
200-m run
2 rope climbs 15ft
Tier 3 -
6 rounds for time:
200-m run
2 pull-to-stands
🟫 Intervals @4pm 🟫
10 rounds:
AMRAP 1:
6 box jumps
6 kettlebell swings
6 burpees
1:00 rest between rounds
🔺 Wednesday 22nd July 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
:20 double-KB Russian swings 24/16kg
:10 rest
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15ft out and 15ft back; count a rep each time you complete one 15ft length.
Tier 2 -
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
20 double-KB Russian swings 16/12kg
:10 rest
Double-KB Russian swings
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15ft length.
Tier 3 -
For total reps:
6 sets:
:20 bike for calories
:10 rest
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
:20 double-KB Russian swings 8/4kg
:10 rest
6 sets:
:20 shuttle runs 30ft
:10 rest
6 sets:
:20 bike for calories
:10 rest
– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 15 ft out and 15 ft back; count a rep each time you complete one 15ft length
🟩 Engine @6pm 🟩
AMRAP 40:
800m run
10 sandbag reverse lunges
10 KB swings
10 burpees (over sandbag)
100m Farmer's carry
🔺 Thursday 23rd July🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.
WOD
Tier 1 -
For time:
6-5-4-3-2-1
Thrusters 75/52.5kg
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Tier 2 -
For time:
5-4-3-2-1
Thrusters 52.5/35kg
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.
Tier 3 -
For time:
5-4-3-2-1
Thrusters 20/15kg
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 5 rounds:
40 double-unders
20 lunges
20 tuck-ups
200m run
🟥 Gymnastics @7pm 🟥
Toes-to-bar and handstand walks
🔺 Friday 24th July🔺
🟦 CrossFit 🟦
Skill / Strength
Week 7/8 Strength Cycle
Deadlift:
5 sets of 2 @95-100% of 3RM
WOD
Tier 1 -
5 rounds for time:
25/30-cal row
30 AbMat sit-ups
Tier 2 -
4 rounds for time:
25/30-cal row
30 AbMat sit-ups
Tier 3 -
3 rounds for time:
25/30-cal row
20 AbMat sit-ups
🔺 Saturday 25th July🔺
🟪 HIT45 🟪
AMRAP 24:
Machine calories
-Every 3:00, starting at 0:00, complete:
5 press-ups
10 air squats
15 alternating dumbbell snatches
20 SA push press
🟦 CrossFit 🟦
TEAM WOD
With a partner splitting reps how you wish
3 rounds for max reps:
2:00 chest-to-bar/pull-ups
2:00 power cleans 60/40kg
2:00 handstand press-ups/press-ups
2:00 machine calories
2:00 rest
🟩 Engine 🟩
3 rounds for time:
800m run
20 wall balls
200m Farmer's carry
30/24 machine calories
Rest 3:00 between rounds
-36 minute time cap
🔺 Sunday 26th July🔺
🟪 HIT45 🟪
:40 work, :20 rest for 6 rounds, complete for max reps:
AbMat sit-ups
Alternating dumbbell clean and jerks
Box step-ups
Machine calories
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 18.1
Tier 1 -
AMRAP 20
8 toes-to-bars
10 single-DB hang clean-and-jerks 22.5/15kg
14/12 calorie row
Tier 2 -
AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks 15/10kg
14/12 cal row
Tier 3 -
AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks 10/5kg
10/8 cal row
🟩 Engine 🟩
In 30 minutes:
1 mile run
then AMRAP:
10 box jumps
10 kettlebell swings
10 burpees
20/16 machine calories
On 30 minutes:
1 mile run