W/C 4th May 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 4th May 🔺
🟦 CrossFit 🟦
BANK HOLIDAY WOD - BENCHMARK // MIAGI
Tier 1 -
For time:
50 deadlifts 60/42.5kg
50 double Russian kettlebell swings 24/16kg
50 press-ups
50 clean and jerks 60/42.5kg
50 pull-ups
50 kettlebell Taters 24/16kg
50 box jumps 24/20”
50 wall walks
50 knee-to-elbows
50 double-unders
Tier 2 -
For time:
40 deadlifts 42.5/30kg
40 Russian kettlebell swings 16/12kg
40 press-ups
40 clean and jerks 42.5/30kg
40 pull-ups
40 kettlebell Taters 16/12kg
40 box jumps 24/20”
40 wall walks to 20” line
40 knee-to-tricep
40 double-unders
Tier 3 -
For time:
30 deadlifts 20/15kg
30 Russian kettlebell swings 12/8kg
30 knee press-ups
30 clean and jerks 20/15kg
30 ring rows
30 kettlebell Taters 12/8kg
30 box jumps 20/12”
30 scaled wall walks
30 hanging knee raises
60 single-unders
🔺 Tuesday 5th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3:00 on/2:00 off for 5 rounds:
12 lunge balls (reverse lunge wall ball) 9/6kg, 10/9ft
16 box step-overs 24/20”
AMRAP bike cals
Tier 2 -
3:00 on/2:00 off for 5 rounds:
12 lunge balls (reverse lunge wall ball) 6/4kg, 10/9ft
14 box step-overs 24/20”
AMRAP bike cals
Tier 3 -
3:00 on/2:00 off for 5 rounds:
12 lunge balls (reverse lunge wall ball) 4/2kg, 9/8ft
12 box step-overs 20/12”
AMRAP bike cals
⬛ MUSCLE-UPS ⬛
Week 7
🔺 Wednesday 6th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // NASTY GIRLS
Tier 1 -
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 60/42.5kg
Tier 2 -
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans 52.5/35kg
Tier 3 -
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans 20/15kg
🟩 Engine 🟩
In 30 minutes:
1 mile run
into AMRAP in remaining time of:
5 Devil’s press
10 dumbbell box step-ups
15 tuck ups
20/15 machine calories
At 30 minutes:
1 mile run
🟥 Gymnastics 🟥
WARM UP
:30 on, :30 off for 2 rounds:
Bear crawl
Wrist circles
Scapular press-ups
Shoulder taps
Kettlebell halo
TECHNIQUE
Handstand walks
STRENGTH
3 alternating sets of:
6-10 tempo pull-ups/negatives
6-10 tempo ring/bar dips/negatives
🔺 Thursday 7th May🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1&2 -
For time:
1000m row
At 7:00
AMRAP 2:
Double-unders
At 10:00
For time:
100 AbMat sit-ups
At 16:00
For time:
50 burpees
Tier 3 -
For time:
1000m row
At 7:00
AMRAP 2:
Single-unders
At 10:00
For time:
60 AbMat sit-ups
At 16:00
For time:
30 burpees
🟫 Intervals 🟫
Week 4 repeat - Norwegian 4x4
4 rounds of continuous work at a sustainable pace
AMRAP 4:
10 kettlebell swings
10 SA KB front rack lunge
10 down ups
Then:
3 minutes active recovery
🔺 Friday 8th May 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - MURPH PREP
Tier 1 -
Every 5:00 for 6 rounds:
200m run
Then 2 rounds of:
5 pull-ups
10 push-ups
15 air squats
Tier 2 -
Every 5:00 for 6 rounds:
200m run
Then 2 rounds of:
3 pull-ups
6 push-ups
15 air squats
Tier 3 -
Every 5:00 for 6 rounds:
100m run
Then 2 rounds of:
3 ring rows
6 incline push-ups
9 air squats
🟥 TFI FRIDAY - ACID ATHLETICS 🟥
For time:
10 shuttle runs
50 wall balls 9/6kg, 10/9ft
10 shuttle runs
50/40 calorie row
-1 shuttle run is 25ft there and back
Time cap = 10 minutes
Scaled option -
For time:
8 shuttle runs
50 Russian kettlebell swings 16/12kg
8 shuttle runs
40/30 calorie row
-1 shuttle run is 25ft there and back
Time cap = 10 minutes
🔺 Saturday 9th May🔺
🟪 HIT45 🟪
Every 3:00 for 8 rounds complete as quickly as possible:
15/12 calorie bike/row
12 Russian kettlebell swings
12 goblet squats
8 burpees
🟥 Team Training 🟥
🔺 Sunday 10th May 🔺
🟪 HIT45 🟪
AMRAP 4:
12/10 calorie bike/row
12 jumping lunges
12 double dumbbell push press
Rest 1 minute
Repeat for 5 rounds.
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 12.3
Tier 1 -
AMRAP 18:
15 box jumps 24/20”
12 push presses 52.5/35kg
9 toes-to-bars
– Step down from the box.
Tier 2 -
AMRAP 18:
15 box jumps 24/20”
12 push presses 42.5/30kg
9 toes-to-target
– Step down from the box.
Tier 3 -
AMRAP 18:
15 box step-ups 12”
12 push presses 20/15kg
9 lying toes-to-bars
– Step down from the box.
🟩 Engine 🟩
AMRAP 40:
800m run
30 sandbag reverse lunges
30 wall balls
800m run
200m Farmer’s carry
30/24 calorie row
800m run
30 burpees
30/24 calorie ski/bike