W/C 3rd August 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 3rd August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1&2 -
For max cumulative load, and cumulative time, complete:
Every 5:00 for 3 rounds:
400m run
10 unbroken overhead squats
3:00 rest
Every 4:00 for 3 rounds:
200m run
8 unbroken front rack lunges
8 burpees over bar
Tier 3 -
For max cumulative load, and cumulative time, complete:
Every 5:00 for 3 rounds:
300m run
6 unbroken overhead squats/front squats
3:00 rest
Every 4:00 for 3 rounds:
200m run
6 unbroken front rack lunges
4 burpees over bar
🟩 Engine @5pm 🟩
2 rounds for time:
200m Farmer’s carry
30 DB thrusters
400m run
30 DB lunges
800m run
200m Farmer’s carry
-4:00 rest between rounds
-35:00 time cap
🔺 Tuesday 4th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
4 rounds for max reps of:
Min. 1 | 50 double-unders then max toes-to-bar
Min. 2 | Rest
Min. 3 | 12/10 cal bike then max wall walks
Min. 4 | Rest
Tier 2 -
4 rounds for max reps of:
Min. 1 | 20 double-unders then max toes-to-target
Min. 2 | Rest
Min. 3 | 10/8 cal bike then max wall walks to 20”
Min. 4 | Rest
Tier 3 -
4 rounds for max reps of:
Min. 1 | 50 single-unders then max hanging knee raises
Min. 2 | Rest
Min. 3 | 8/6 cal bike then max scaled wall walks
Min. 4 | Rest
🟫 Intervals @4pm 🟫
For 8 rounds:
AMRAP 1:30:
30 double-unders
10 toes-to-bar/hanging knee raises/sit-ups
Max cal bike in remaining time
-1:30 rest between rounds
🔺 Wednesday 5th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 minutes for max cumulative load:
12 AbMat sit-ups
9 kettlebell snatches 24/16kg
6 press-ups
3 power cleans, as heavy as possible
Tier 2 -
21 minutes for max cumulative load:
12 AbMat sit-ups
9 kettlebell snatches 16/12kg
6 press-ups
3 power cleans, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
12 AbMat sit-ups
9 kettlebell snatches 12/8kg
6 incline press-ups
3 hang power cleans, as heavy as possible
-Repeat from 18/2/26
🟩 Engine @6pm 🟩
Every 5:00 for 2 rounds of each:
1) 20/16 calorie row + 400m run
2) 30m burpee broad jump + 400m run
3) 30 wall balls + 400m run
🔺 Thursday 6th August🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill
:30 ring support hold
:45 couch stretch/side
:30 bottom ring support hold
:45 90/90 stretch/side
:30 ring support hold
:45 rig lat stretch/side
:30 bottom ring support hold
1:00 butterfly stretch
WOD
Tier 1 -
For time:
800m run
40 box step-ups 30/24"
600m run
30 box jump overs 30/24"
400m run
20 box step-ups 30/24"
200m run
10 box jump overs 30/24"
-20:00 time cap
Tier 2 -
For time:
800m run
30 box step-ups 24/20"
600m run
20 box jump overs 24/20"
400m run
15 box step-ups 24/20"
200m run
10 box jump overs 24/20"
-20:00 time cap
Tier 3 -
For time:
600m
20 box step-ups 20/12"
400m
15 box jump overs 20/12"
300m
10 box step-ups 20/12"
200m
5 box jump overs 20/12"
-20:00 time cap
🟫 Intervals @9:30am and 4pm 🟫
Every 4:00 for 8 rounds complete as fast as possible:
15 Russian kettlebell swings
12 Burpees over rower
15/12 calorie row
🟥 Gymnastics @7pm 🟥
Back levers and handstand walks
🔺 Friday 7th August🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.
WOD - COMMUNITY CUP WOD 1
Tier 1 -
For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead 61/38kg
Tier 2 -
For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead 43/29kg
Tier 3 -
For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead 20/15kg
-20:00 time cap
🔺 Saturday 8th August🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest for 6 rounds, complete:
200m run
20 alternating dumbbell hang snatches
10 SA DB thrusters
Max burpees over the dumbbell in the remaining time
🟦 CrossFit 🟦
PARTNER WOD
In 30 minutes, splitting reps with a partner however you like, complete:
120/90 machine calories
60 DB front rack step-ups 2x15/10kg, 24/20"
50 toes-to-bar
1600m run
40 burpees
30 DB hang squat cleans 2x15/10kg
In the remaining time...
Max machine calories
🟩 Engine 🟩
AMRAP 40:
800m run
10 v-sits
20 step-ups
40/32 machine calories
10 box jumps
20 sit-ups
🔺 Sunday 9th August 🔺
🟪 HIT45 🟪
AMRAP 20:
10 plate squats
20 plate ground to overhead
30 lunges
40 double-unders
Every 2:00, starting at 2 minutes, complete:
7 burpees to plate
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // BARRAZA
Tier 1 -
AMRAP 18:
200m run
9 deadlifts 125/85kg
6 burpee bar muscle-ups
Tier 2 -
AMRAP 18:
200m run
9 deadlifts 85/60kg
6 burpee pull-ups
Tier 3 -
AMRAP 18:
200m run
9 deadlifts 50/35kg
6 burpee jumping pull-ups
🟩 Engine 🟩
50-40-30-20-10 reps for time of:
Lunges
Burpee broad jump metres
Row calories
Wall balls
-800m run at the start of each round