W/C 27th April 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 27th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders
:30 rest
Pre-workout lifting
5 sets:
1 power clean + 2 hang power cleans
-Build to workout weight or slightly heavier
WOD
Tier 1 -
For time:
10-8-6-4-2
Hang power cleans 85/55kg
100-80-60-40-20
Double-unders
Tier 2 -
For time:
10-8-6-4-2
Hang power cleans 60/42.5kg
50-40-30-20-10
Double-unders
Tier 3 -
For time:
10-8-6-4-2
Hang power cleans 20/15kg
50-40-30-20-10
Single-unders
Time Cap - 10:00
🟩 Engine 🟩
Every 6:00 for 5 rounds:
400m run
15 unbroken KB swings
15 burpees
15 unbroken wall balls
🟧 Barbell 🟧
WEEK 4
Snatch
2x2 mid hang snatch @72%
4x2 pause snatch
Add 2.5kg each set
3x1 snatch
Add 2.5 kg each set
Accessories
Snatch high pulls + snatch deadlift
3x(2+2) @ 75-80%
Strength
Bench
5x5 @70-73%
Deadlift
5x5 @70-73%
🔺 Tuesday 28st April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // ADRIAN
Tier 1 -
7 rounds for time:
3 forward rolls
5 wall walks
7 toes-to-bar
9 box jumps 30/24”
Tier 2 -
7 rounds for time:
3 forward rolls
5 wall walks to 20”
7 toes-to-target
9 box jumps 24/20”
Tier 3 -
5 rounds for time:
3 shoulder rolls
5 scaled wall walks
7 hanging knee raises
9 box jumps 20/12”
⬛ MUSCLE-UPS ⬛
Week 6
🔺 Wednesday 29th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
12/10 calorie row
10 Russian kettlebell swings 24/16kg
8 goblet lunges 24/16kg
For load:
3 back squats from the rig
Tier 2 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
10/8 calorie row
10 Russian kettlebell swings 16/12kg
8 goblet lunges 16/12kg
For load:
3 back squats from the rig
Tier 3 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
8/6 calorie row
8 Russian kettlebell swings 12/8kg
8 lunges
For load:
3 back squats from the rig
🟩 Engine 🟩
3 rounds for time:
400m run
25/20 calorie row
20 double dumbbell reverse lunge
15 burpees over dumbbell
800m run
- Rest 3 minutes between rounds
- 36 minute time cap
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:30 work, :30 rest:
Prone YTW’s
Scapular circles
Deadbugs
Wrist circles
Bear crawl
TECHNIQUE
Handstand walks
STRENGTH
Alternate between:
Dips
Max rep BW/banded
Pull Ups:
Max rep BW/banded
🔺 Thursday 30th April 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1-
5 rounds for time:
:30 L-sit
18/14 cal air bike
10 DB burpees 22.5/15kg
– Rest 2:00 between rounds.
– Use two dumbbells.
Tier 2 -
5 rounds for time:
:30 tuck hold
13/10 cal air bike
10 DB burpees 15/10kg
– Rest 2:00 between rounds.
– Use two dumbbells.
Tier 3 -
5 rounds for time:
:30 seated leg raise hold
10/7 cal air bike
10 DB burpees 7.5/5kg
– Rest 2:00 between rounds.
– Use two dumbbells.
🟫 Intervals 🟫
Week 3 repeat - Norwegian 4x4
4 Rounds of continuous work at a sustainable pace
AMRAP 4:
20 double-unders/40 single-unders
10 dumbbell hang snatches
10 burpees over dumbbell
Then:
3 Minutes active recovery
🟧 Barbell 🟧
WEEK 4
Clean and jerk
Split jerk press
2x3 @60%
Jerks
3x3 @65-73%
Clean pause
3x2 @68-75%
Cleans
4x3 @70-78%
Accessories
Push jerk + jerk
3(1+2) @65-75%
Clean high pulls + deadlift
3(2+2)@75%+
Strength
Back squats
5x5 @70-73%
DDB RDL
5x5 @70-73%
🔺 Friday 1st May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // ANDI
Tier 1 -
For time:
100 hang power snatches 30/20kg
100 push presses
100 sumo deadlift high pulls
100 front squats
Tier 2 -
For time:
70 hang power snatches 20/15kg
70 push presses
70 sumo deadlift high pulls
70 front squats
Tier 3 -
For time:
50 hang power snatches 12/7kg
50 push presses
50 sumo deadlift high pulls
50 front squats
-Repeat from 22/8/25 & 16/4/25
🔺 Saturday 2nd May🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest for 8 rounds, complete:
10/8 calories
12 air squats
8 burpees
- Max double-unders / single-unders in remaining time
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 36, split however you like:
400m plate run 15/10kg
30 kettlebell swings 32/24kg
40/30 calorie row, ski, or bike
30 pull-ups
-Run together with 1 plate and switch as you wish
🟩 Engine 🟩
AMRAP 30:
400m run
20 KB swings
30/24 calories
20 burpees
20m heavy sled pull
🔺 Sunday 3rd May 🔺
🟪 HIT45 🟪
AMRAP 24 of:
12 jumping lunges
10 alternating dumbbell hang snatch
8 goblet squats
6 press-ups
-Every 3:00, starting at 0:00, complete:
200m run
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // BARBARA ANN
Tier 1 -
5 rounds for time:
20 handstand push-ups
30 deadlifts 60/42.5kg
40 sit-ups
50 double-unders
-3:00 rest between rounds
Tier 2 -
4 rounds for time:
10 handstand push-ups
20 deadlifts 60/42.5kg
30 sit-ups
40 double-unders
-3:00 rest between rounds
Tier 1 -
4 rounds for time:
10 pike push-ups
20 deadlifts 35/25kg
30 sit-ups
40 single-unders
-3:00 rest between rounds
- Repeat from 12/10/25
🟩 Engine 🟩
For time, in pairs, complete:
800m run together
100m sandbag lunge
800m run together
200m Farmer’s carry
800m run together
80/60 calorie row
800m run together
100 wall balls