W/C 23rd March 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 23 March 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout conditioning
5 sets:
100-m run
– Increase pace across each set.
Post-workout strength:
EMOM 6:
3-6 strict pull-ups (assisted/weighted)
3-6 strict ring dips (assisted/weighted)
WOD
Tier 1 -
AMRAP 15:
5 back squats 92.5/60kg
200-m run
Tier 2 -
AMRAP 15:
5 back squats 60/42.5kg
200-m run
Tier 3 -
AMRAP 15:
5 back squats 42.5/30kg
200-m run
🟩 Engine 🟩
Every 6 minutes for 2 rounds on each, complete:
1) 20 double dumbbell front rack lunges + 800m run
2) 12 burpees over DB + 800m run
3) 30 wall balls + 800m run
🟧 Barbell 🟧
Week 8
Clean and jerk
1 clean and jerk
8(1) @60%-70%
Overhead squat
5x4 reps @80-85%
Strict press
5x4 reps @80-85%
🔺 Tuesday 24th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
Every 1:30 for 5 sets:
3 hang power cleans
WOD
Tier 1 -
For time:
21 hang power cleans 60/42.5kg
21/15 cal row
15 hang power cleans 70/47.5kg
15/10 cal row
9 hang power cleans 80/52.5kg
9/7 cal row
Rest 4 minutes
21 box jumps 24/20”
21/15 cal row
15 box jumps 24/20”
15/10 cal row
9 box jumps 24/20”
9/7 cal row
Tier 2 -
For time:
21 hang power cleans 52.5/35kg
21/15 cal row
15 hang power cleans 55/37.5kg
15/10 cal row
9 hang power cleans 60/42.5kg
9/7 cal row
Rest 4 minutes
21 box jumps 24/20”
21/15 cal row
15 box jumps 24/20”
15/10 cal row
9 box jumps 24/20”
9/7 cal row
Tier 3 -
For time:
12 hang power cleans 20/15kg
12/9 cal row
9 hang power cleans 25/17.5kg
9/7 cal row
6 hang power cleans 30/20kg
6/5 cal row
Rest 4 minutes
12 box jumps 20/12”
12/9 cal row
9 box jumps 20/12”
9/7 cal row
6 box jumps 20/12”
6/5 cal row
⬛ MUSCLE-UPS ⬛
🔺 Wednesday 25th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
21 unbroken double-unders
13 dumbbell hang snatches 22.5/15kg
8 dumbbell lunges 22.5/15kg
5 burpees over dumbbell
3 shoulder to overhead, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
21 double-unders
13 dumbbell hang snatches 15/10kg
8 dumbbell lunges 15/10kg
5 burpees over dumbbell
3 shoulder to overhead, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
21 unbroken single-unders
13 dumbbell hang snatches 10/7.5kg
8 lunges
5 burpees over dumbbell
3 shoulder to overhead, as heavy as possible
🟩 Engine 🟩
3 rounds for time:
20 down ups
20 DB floor press
40/30 cal row
20 alternating DB snatches
20 wall balls
40/30 cal row
- Rest 3:00 between rounds
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:40 work, :20 rest:
Scapular swimmers
Prone shoulder raises
Hollow hold
Wrist circles (palms down)
Plank shoulder taps
TECHNIQUE
Handstand walks
STRENGTH
Establish a 1RM:
Weighted dip (ring or p-bar)
Pull Ups:
4x5 @ 80% of 1RM
1x3 @ 85% of 1RM
🔺 Thursday 26th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // QUARTERFINAL WOD 1
TBC
🟫 Intervals 🟫
Week 6 - 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
🟧 Barbell 🟧
WEEK 8
Snatch
1 snatch
8(1) @60%-70%
Deadlift
5x4 reps @80-85%
Bench press
5x4 reps @80-85%
🔺 Friday 27th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // QUARTERFINAL WOD 2
TBC
🟪 HIT45 🟪
AMRAP 24:
20 KB swings
20 jumping lunges
20 sit-ups
-Every 3:00, starting at 0:00, complete 60 double-unders/90 single-unders
🔺 Saturday 28th March🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest for 5 rounds, complete as many rounds as possible of:
12/8 calorie bike
30 jumps to plate
15 plate ground to overhead
Straight into - 2:00 work, 1:00 rest for 5 rounds, complete as many rounds as possible of:
12/8 calorie row
15 wall balls
5 down ups
*pick up where you left off
🟦 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 29th March🔺
🟪 HIT45 🟪
40s work, 20s rest for 6 rounds on each, completes as many reps as possible:
Machine calories
Kettlebell swings
Mountain climbers
Dumbbell reverse lunges
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // QUARTERFINAL WOD 4
TBC
🟩 Engine 🟩
In 40 minutes:
1 mile run
In remaining time AMRAP:
5 press-ups
10 kettlebell goblet reverse lunges
15 kettlebell swings
20 AbMat sit-ups
30/24 machine calories