W/C 2nd March 2026
🔺 Monday 2nd March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 26.1 REPEAT
Tier 1 -
For time:
20 wall-ball shots 9/6kg, 10/9ft
18 box jump-overs 24/20”
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Tier 2 -
For time:
20 wall-ball shots 6/4kg, 10/9ft
18 box step-overs 24/20”
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
Time cap: 12 minutes
Tier 3 -
For time:
20 wall-ball shots 6/4kg, 10/9ft
18 box step-overs 20/20”
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
Time cap: 12 minutes
*The load, box height, and target height are suggested starting points. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the loads and/or heights as your skill level allows.
ALTERNATIVE WOD
Tier 1 -
AMRAP 12:
3 weighted pull-ups 22.5/15kg
6 thrusters 60/42.5kg
9 burpees
Tier 2 -
AMRAP 12:
3 strict pull-ups
6 thrusters 42.5/30kg
9 burpees
Tier 3 -
AMRAP 12:
3 banded strict pull-ups
6 thrusters 20/15kg
9 burpees
🟩 Engine 🟩
AMRAP 35:
400m
24 step-ups
12 down ups
40/30 machine calories
24 KB swings
12 press-ups
🟧 Barbell 🟧
Week 5
Clean and jerk
1 low hang clean and jerk
2 clean and jerk
5(1+2) @70% - 85%
Back squats
5x2 reps @92-97%
DB seated presses
5x2 reps @92-97%
🔺 Tuesday 3rd March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
5,000-m air bike
30 KB hang cleans 24/16kg
200-m KB farmers carry 24/16kg
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Tier 2 -
For time:
5,000-m air bike
30 KB hang cleans 16/12kg
200-m KB farmers carry 16/12kg
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Tier 3 -
For time:
3,000-m air bike
20 DB hang cleans 7.5/5kg
150-m DB farmers carry 7.5/5kg
2,000-m air bike
15 DB hang cleans
75-m DB farmers carry
500-m air bike
10 DB hang cleans
50-m DB farmers carry
250-m air bike
– Use two dumbbells.
⬛ 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 | bike cals
2 | burpee over line
3 | double-unders
Part B - Skills
Freestanding handstands press-ups
Part C - Execution at speed
Every 3:00 for 3-5 rounds:
3 freestanding handstands press-ups
6 pull-ups
9 burpees over hurdle
🔺 Wednesday 4th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
15 AbMat sit-ups
9 floor press 2x 22.5/15kg
6 Devil’s press 1x 22.5/15kg
3 back squats, from the rig, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
15 AbMat sit-ups
9 floor press 2x 15/10kg
6 Devil’s press 1x 15/10kg
3 back squats, from the rig, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
15 AbMat sit-ups
9 floor press 2x 10/7.5kg
6 Devil’s press 1x 10/7.5kg
3 back squats, from the rig, as heavy as possible
🟩 Engine 🟩
AMRAP 15:
15/12 calorie row
20 dumbbell snatches
10 burpee over dumbbell
AMRAP 15:
200m run
20 wall balls
10 press-ups
Rest 3:00 between AMRAPs
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:40 work, :20 rest:
Banded YTW’s
Hollow rocks
Superman raises
Dead hang
Scapular pull-ups
TECHNIQUE
Toes-to-bar
EMOM 10:
Min. 1 | 3-10 toes-to-bar
Min. 2 | 10/8 cals
STRENGTH
3 sets:
10 banded straight arm pull-downs
10 leg lifts
10 seated dumbbell strict press
🔺 Thursday 5th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
2 sets:
:20 high plank
:20 single-arm high-side plank, left
:20 high shoulder extension plank
:20 single-arm high-side plank, right
:20 high plank
1:00 rest
WOD
Tier 1 -
10 rounds for time:
100-m run
2 wall walks
Tier 2 -
10 rounds for time:
100-m run
2 scaled wall walks
Tier 3 -
7 rounds for time:
100-m run
2 inchworm + push-ups from knees
🟫 Intervals 🟫
Week 3 - 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 5
Snatch
1 low hang snatch
2 snatch
5(1+2) @70% - 85%
Front squats
5x2 reps @92-97%
Pull-ups
5x2 reps @92-97%
🔺 Friday 6th March 🔺
🟦 CrossFit 🟦
OPEN WOD 26.2
Tier 1 -
For time:
80-foot dumbbell overhead walking lunge 22.5/15kg
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 ring muscle-ups
Time cap 15:00
Tier 2 -
For time:
80-foot dumbbell overhead walking lunge 15/10kg
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap 15:00
Tier 3 -
For time:
80-foot walking lunge
20 alternating dumbbell snatches 15/10kg
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 15:00
🔺 Saturday 7th March🔺
🟪 HIT45 🟪
:40 work, :20 rest, for 5 rounds, for max reps of:
Sit-ups
Double dumbbell push press
Jumping pull-ups
Burpees over dumbbell
Double dumbbell deadlift
🟦 CrossFit 🟦
PARTNER WOD
In 30 minutes:
100/80 machine calories, split as you wish…
Into 16 alternating rounds (8 each) of:
15 kettlebell swings
10 v-sits
5 pull-ups
AMRAP machine calories in remaining time
🟩 Engine 🟩
For time:
800m run
30/24 cal echo bike
30 KB swings
800m run
200m Farmer’s carry
30 ring rows
800m run
30 burpees
30/24 cal row
800m run
🔺 Sunday 8th March🔺
🟪 HIT45 🟪
AMRAP 21:
15 plate ground to overhead
200m plate carry
15 kettlebell swing
200m kettlebell carry
-Every 3:00, starting at 0:00, complete:
60 double-unders/90 single-unders
🟦 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 🟩
3 rounds for time:
15 burpees over sandbag
30 sandbag reverse lunges
800m run
100m suitcase carry
30 wall balls
800m run