W/C 29th June 2026
📝 PROGRAMME FOR THE WEEK 📝
BENCHMARK WEEK
🔺 Monday 29th June🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout
EMOM 8:
1 thruster
– Take the barbell from the ground.
– Build to a heavy single.
WOD - BENCHMARK // OMAR
Tier 1 -
For time:
10 thrusters 42.5/30kg
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Tier 2 -
For time:
10 thrusters 35/25kg
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Tier 3 -
10-15-20 reps for time:
Thrusters 20/15kg
Bar-facing burpees
🟩 Engine 🟩
3 rounds for time:
800m run
200m suitcase carry
20 wall balls
20 down ups
3:00 rest between rounds
🟧 Barbell 🟧
1x5 split jerk press @55%+
4x3 Jerk @60-68%
2x2 Hang cleans @60-70%
4x3 Cleans
Add 1-2.5kg each set
Acc
Push jerk to Split jerk
3x(2+1) @60-70%
Clean high pulls + deadlift
3x(3+2) @70%+
Str.
Back squats
5x5 @68-70%
DDB RDL
5x5 @68-70%
🔺 Tuesday 30th June🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // MICHAEL
Tier 1 -
3 rounds for time of:
800m run
50 GHD back extensions
50 sit-ups
Tier 2 -
3 rounds for time of:
800m run
25 GHD hip extensions
50 sit-ups
Tier 3 -
3 rounds for time of:
400m run
20 Superman arch-ups
20 sit-ups
🟫 Intervals 🟫
Every 3:00 for 8 rounds, complete as fast as possible:
200m run
20 sit-ups
10 burpees
⬛ MUSCLE-UPS ⬛
🔺 Wednesday 1st July 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // JENNIFER
Tier 1 -
AMRAP 26:
10 pull-ups
15 KB swings 24/16kg
20 box jumps 24/20”
Tier 2 -
AMRAP 26:
5 pull-ups
15 KB swings 16/12kg
20 box jumps 24/20”
Tier 3 -
AMRAP 26:
5 ring rows
10 KB swings 12/8kg
15 box step-ups 20/12”
– Rest 2:00 between rounds.
🟩 Engine 🟩
For time:
400m run
30 KB swings
30 box step-ups
600m run
100m Farmers carry
30/24 cal bike
800m run
30 burpees
30 KB goblet lunges
600m run
30/24 cal row
30 wall balls
400m run
-35:00 time cap
🟧 Strength 🟧
Week 7
Back squat
Heavy Single @90-93% of 1RM
2 sets of 3 @85% of 1RM
Strict press
Heavy Triple @90% of 1RM
2 sets of 2 @85% of 1RM
Accessories
3 sets:
Gorilla Rows x 8-10/side
Bulgarian Split Squats x 8/leg
Weighted Sit-Ups x 10-15
🔺 Thursday 2nd July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
8 sets:
:20 hollow rocks
:10 rest
WOD - BENCHMARK // JT
Tier 1 -
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Tier 2 -
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Tier 3 -
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
-Repeat from 27/8/25, 19/9/24
🟫 Intervals 🟫
Week 4
6 rounds of continuous work at a sustainable pace
AMRAP 3:
24 double-unders
6 DB hang clean and jerk
6 burpees over DB
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
Handstand press-ups and toes-to-rings
🔺 Friday 3rd July🔺
🟦 CrossFit 🟦
Skill / Strength
Week 4/8 Strength Cycle
Deadlift:
5 sets of 4 @85-90% of 3RM
WOD
Tier 1 -
For time:
6-12-18-12-6 reps for time:
DB hang snatch 22.5/15kg
Burpees over DB
-100m run after each round
Tier 2 -
For time:
6-12-18-12-6 reps for time:
DB hang snatch 15/10kg
Burpees over DB
-100m run after each round
Tier 3 -
For time:
6-12-12-6 reps for time:
DB hang snatch 10/7.5kg
Burpee step over DB
-100m run after each round
🔺 Saturday 4th July🔺
🟪 HIT45 🟪
AMRAP 21:
5 burpees
10 KB lunges
15 AbMat sit-ups
20 KB swings
-Every 3:00, starting at 0:00, complete:
200m run
🟥 Team Training 9-10:30 🟥
🔺 Sunday 5th July🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest for 8 rounds, complete AMRAP of:
30 double-unders/60 single-unders
20 plate ground to overhead
10 plate lunges
5 burpees to plate
-Pick up where you left off
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // NED
Tier 1 -
7 rounds for time of:
11 back squats
1,000m row
– Use bodyweight for the back squats.
Tier 2 -
7 rounds for time of:
11 back squats
800m row
– Use 3/4 bodyweight for the back squats.
Tier 3 -
5 rounds for time of:
11 back squats 20/15kg
400m row
🟩 Engine 🟩
AMRAP 40:
400m run
30/24 Calorie row
20 burpees
400m run
30/24 calorie ski or bike
30 DB box step-ups