W/C 23rd February 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 23rd February 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout skill
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
WOD
Tier 1 -
2 sets:
AMRAP 3:
100-m run
10 pull-ups
Right into. ..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
Tier 2 -
2 sets:
AMRAP 3:
100-m run
5 pull-ups
Right into …
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
Tier 3 -
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
Right into …
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
– Every second of the pike hold is a rep.
🟩 Engine 🟩
AMRAP 30:
10 dumbbell devil’s press
30/24 machine calories
20 dumbbell snatches
30/24 machine calories
30 wall balls
30/24 machine calories
🟧 Barbell 🟧
Week 4
Clean and jerk
2 low hang cleans and jerks
4(2+2) @65%
2 clean and jerks
3(2) @75%+
Back squats
5x2 reps @90-95%
DB seated presses
5x2 reps @90-95%
🔺 Tuesday 24th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
Accumulate:
75 GHD hip extensions
WOD
Tier 1 -
For time:
60/75-cal row
21 back squats 85/55kg
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Tier 2 -
For time:
45/60-cal row
21 back squats 60/42.5kg
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Tier 3 -
For time:
21/30-cal row
21 back squats 20/15kg
21/30-cal row
15 back squats
21/30-cal row
9 back squats
⬛ Grid ⬛
Part A - Speed work and efficiency
0:30 work, 1:00 rest for 3 rounds (for max reps, increasing intensity though the rounds):
1 | Row calories
2 | Sit-ups
3 | Lateral burpees over line
Part B - Skills
Triple touch
Handstand walks
Part C - Execution at speed
Every 3:00 for 3-5 rounds:
3 triple touch
10 box jump overs
🔺 Wednesday 25th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
15 box jump overs 24/20”
9 double dumbbell push press 22.5/15kg
6 double dumbbell front rack lunges 22.5/15kg
3 hang snatches, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
15 box jump overs 24/20”
9 double dumbbell push press 15/10kg
6 double dumbbell front rack lunges 15/10kg
3 hang snatches, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
15 box jump overs 20/12”
9 double dumbbell push press 10/5kg
6 reverse lunges
3 hang snatches, as heavy as possible
🟩 Engine 🟩
AMRAP 40:
400m run / 500/400m row
30 kettlebell swings
400m run / 500/400m row
30 sit-ups
400m run / 500/400m row
30 burpees
🟥 Gymnastics 🟥
WARM UP
:40 work, :20 rest:
Scapular swimmers
Scapular press ups
Hollow rocks
Superman raises
Handstand kick-ups
Wall facing handstand hold
Shoulder taps
TECHNIQUE
Handstand walks
4 rounds of:
40s handstand walk for distance/handstand shoulder taps/handstand hold
20s rest
40s max double-unders
20s rest
STRENGTH
3 sets:
10 seated dumbbell strict press
4-6 strict pull-ups
10 v-sits
🔺 Thursday 26th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
WOD
Tier 1 -
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Tier 2 -
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.
Tier 3 -
3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height
🟫 Intervals 🟫
Week 2 - 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 4
Snatch
2 low hang snatch
4(2) @65%+
2 snatch
3(2) @75%+
Front squats
5x2 reps @90-95%
Pull-ups
5x2 reps @90-95%
🔺 Friday 27th February 🔺
🟦 CrossFit 🟦
OPEN WOD 26.1
TBD
🔺 Saturday 28th February🔺
🟪 HIT45 🟪
EMOM 21:
Min. 1 | 60 double unders / 80 single unders
Min. 2 | 16 alternating dumbbell snatches
Min. 3 | 16 burpees over dumbbells
🟦 CrossFit 🟦
PARTNER WOD
In 30 minutes:
Complete 4 rounds in pairs splitting reps as you wish:
50/40 machine calories
40 kettlebell swings 24/16kg
30 toes-to-bar
20 kettlebell shoulder to overhead 24/16kg
AMRAP machine calories in the remaining time!
🟩 Engine 🟩
In 40 minutes:
1 mile run
into AMRAP…
20/15 machine calories
20 DB deadlift
10 DB push press
200m run
10 DB floor press
20 DB lunges
🔺 Sunday 1st March🔺
🟪 HIT45 🟪
6:00 work, 2:00 rest for 3 rounds, complete AMRAP of:
10 jumping lunges
10 burpees
10 AbMat sit-ups
10 push ups
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // MORRISON
Tier 1 -
50-40-30-20-10 reps for time:
Wall balls 9/6kg 10/9ft
Box jumps 24/20”
Kettlebell swings 24/16kg
Tier 2 -
50-40-30-20-10 reps for time:
Wall balls 6/4kg 10/9ft
Box jumps 24/20”
Kettlebell swings 16/12kg
Tier 3 -
40-30-20-10 reps for time:
Wall balls 4/2kg 10/9ft
Box jumps 20/12”
Kettlebell swings 12/8kg
-Repeat from 30/11/25
🟩 Engine 🟩
For time:
30 burpees
800m run
40 sandbag lunges
400m run
60 KB Swings
60/48 Calories
60 wall balls
400m run
40 sandbag lunges
800m run
30 burpees