📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 26th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs 24/20”
9 hang power snatch 42.5/30kg
Max burpees over bar in remaining time
– Rest 3:00 between AMRAPs.
Tier 2 -
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs 24/20”
9 hang power snatch 35/25kg
Max burpees over bar in remaining time
– Rest 3:00 between AMRAPs.
Tier 3 -
4 x AMRAP 3:
12 AbMat sit-ups
9 box jumps 12”
6 hang power snatch 20/15kg
Max burpee step-over bar in remaining time
– Rest 3:00 between AMRAPs.
🟩 Engine @5pm 🟩
4 rounds, each for time:
24/20 machine calories
15 burpees
20 lunges
24/20 machine calories
15 ring rows
20 wall ball
-2:00 rest between rounds
-36:00 time cap
🔺 Tuesday 27th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // FRAN
Tier 1 -
On an 18:00 clock:
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull-ups
In the remaining time:
Build to a heavy 3RM thruster
-From the floor
Tier 2 -
On an 18:00 clock:
15-12-9 reps for time:
Thrusters 42.5/30kg
Pull-ups
In the remaining time:
Build to a heavy 3RM thruster
-From the floor
Tier 3 -
On an 18:00 clock:
15-12-9 reps for time:
Thrusters 20/15kg
Ring rows
In the remaining time:
Build to a heavy 3RM thruster
-From the floor
🟫 Intervals @4pm 🟫
10 rounds of:
AMRAP 1:30
10 DB push press
10 DB goblet squats
-Max row metres in the remaining time
-1:30 rest between rounds
🔺 Wednesday 28th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout core work
3 sets:
:30 side plank, right
20 Russian twists 9/6kg
:30 side plank, left
20 Russian twists
WOD
Tier 1 -
For time:
300 double-unders
– Every minute, starting at :00, perform 2 rope climbs 15ft
Tier 2 -
For time:
150 double-unders
– Every minute, starting at :00, perform 1 rope climb 12ft
Tier 3 -
For time:
300 single-unders
– Every minute, starting at :00, perform 2 pull-to-stands.
🟩 Engine @6pm 🟩
AMRAP 36:
800m run
30 DB hang snatches
400m run
20 down ups
100m farmers carry
🔺 Thursday 29th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-WOD
:30 ring support hold
1:00 couch stretch/side
:30 bottom ring support hold
1:00 pigeon stretch/side
:30 ring support hold
1:00 scorpion stretch/side
:30 bottom ring support hold
1:00 child’s pose
WOD - BTWB // BODYWEIGHT
Tier 1 -
3 rounds for time of:
500m row
21 burpees
400m run
Tier 3 -
3 rounds for time of:
400m row
12 burpees
300m run
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 5 rounds, complete as fast as possible:
100m plate carry
20 plate ground to overhead
15 plate squats
10 plate lunges
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | :30 nose to wall handstand hold
Min. 2 | :30 bear crawl
EMOM 6 (alternating):
Min. 1 | :30 handstand shoulder taps
Min. 2 | :30 hollow rocks
Technique work:
Handstand walks
🔺 Friday 30th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
5 sets of 3 reps:
Deadlift
WOD
Tier 1 -
3 rounds for max reps of:
Min. 1 | Bike calories
Min. 2 | Russian kettlebell swings 24/16kg
Min. 3 | Shuttle runs
Min. 4 | Rest
Tier 2 -
3 rounds for max reps of:
Min. 1 | Bike calories
Min. 2 | Russian kettlebell swings 16/12kg
Min. 3 | Shuttle runs
Min. 4 | Rest
Tier 3 -
3 rounds for max reps of:
Min. 1 | Bike calories
Min. 2 | Russian kettlebell swings 12/8kg
Min. 3 | Shuttle runs
Min. 4 | Rest
🔺 Saturday 31st October 🔺
🟪 HIT45 🟪
EMOM 24:
Min. 1 | 15/12 calories
Min. 2 | 12 burpees
Min. 3 | 20 sit-ups
Min. 4 | 60 double-unders/90 single-unders
🟦 CrossFit 🟦
AMRAP 32, with a partner:
30/24 machine calories
30 toes-to-bar
300m run together
20/15 machine calories
20 DB push press 22.5/15kg
20 alternating dumbbell hang snatch 22.5/15kg
10/8 machine calories
10 sync burpees
10 chest-to-bar pull-ups
🟩 Engine 🟩
In 30 minutes:
1 mile run
Then in the remaining time, AMRAP of:
100m suitcase carry
15 DB burpees
20 step-ups
25 sit-ups
🔺 Sunday 1st November 🔺
🟪 HIT45 🟪
AMRAP 21:
10 press-ups
15 kettlebell swings
20 lunges
-Every 3:00 starting at 0:00, complete:
200m row
🟦 CrossFit 🟦
Skill / Strength
WOD - BENCHMARK // HOTSHOTS 19
Tier 1 -
6 rounds for time:
30 air squats
19 power cleans 60/42.5kg
7 strict pull-ups
400m run
Tier 2 -
6 rounds for time:
30 air squats
19 power cleans 52.5/35kg
3 strict pull-ups
400m run
Tier 3 -
4 rounds for time:
20 air squats
15 power cleans 35/25kg
10 ring rows
400m run
-Repeat from 31/8/25
🟩 Engine 🟩
For time:
400m run
40m burpee broad jump
600m run
500m row
800m run
100m Farmers carry
600m run
40m sandbag walking lunge
400m run
50 wall balls