W/C 6th July 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 6th July🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
EMOM 7:
1 power snatch + 1 hang power snatch
WOD
Tier 1 -
For time:
15 power snatches 60/42.5kg
5 rope climbs 15ft
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Tier 2 -
For time:
15 power snatches 42.5/30kg
3 rope climbs to 12ft
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Tier 3 -
For time:
15 hang power snatches 20/15kg
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
-15:00 Time Cap
🟩 Engine 🟩
3 rounds for time:
40/32 calorie row
800m run
30 KB swings
40/32 calorie bike
60 double-unders
Time Cap = 35 minutes
🟧 Barbell - cancelled - back on the 13th 🟧
🔺 Tuesday 7th July🔺
🟦 CrossFit 🟦
Skill / Strength
Post-WOD accessories:
3 rounds of:
:20 top of ring support hold
:10 rest
:20 bottom of ring support hold
:10 rest
WOD
Tier 1 -
Every 5 minutes for 5 rounds:
400m run
20 wall balls 9/6kg, 10/9ft
10 DB box step-ups 2x 22.5/15kg, 24/20”
Tier 2 -
Every 5 minutes for 5 rounds:
400m run
20 wall balls 6/4kg, 10/9ft
10 DB box step-ups 2x 15/10kg, 24/20”
Tier 3 -
Every 5 minutes for 5 rounds:
200m run
20 wall balls 4/2kg, 9/8ft
10 box step-ups 24/20”
🟫 Intervals 🟫
Every 5 minutes for 5 rounds:
400m run
20 dumbbell thrusters
10 DB box step-ups
⬛ MUSCLE-UPS ⬛
🔺 Wednesday 8th July 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
WOD
Tier 1 -
5 rounds for time:
15 push presses 70/47.5kg
20 toes-to-bars
Tier 2 -
5 rounds for time:
15 push presses 52.5/35
20 knee raises to chest height
Tier 3 -
5 rounds for time:
10 push presses 20/15kg
10 hanging knee raises
🟩 Engine 🟩
AMRAP 40:
800m run
20 plate overhead lunges
20 burpees to plate
60/48 machine calories
20 plate ground to overhead
🟧 Strength 🟧
Week 8
Back squat
Establish a 1RM back squat
Strict press
Establish a 3RM strict press
Accessories
3 sets:
Gorilla Rows x 8-10/side
Bulgarian Split Squats x 8/leg
Weighted Sit-Ups x 10-15
🔺 Thursday 9th July🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-WOD strength:
EMOM 8:
3-6 strict pull-ups
-negative/bodyweight/weighted
WOD
Tier 1 -
3 rounds for time:
500m row
50 double-unders
400m run
Tier 2 -
3 rounds for time:
400m row
30 double-unders
400m run
Tier 3 -
3 rounds for time:
300m row
50 single-unders
300m run
🟫 Intervals 🟫
Week 5
6 rounds of continuous work at a sustainable pace
AMRAP 3:
12 AbMat sit-ups
9 alternating dumbbell hang snatches
6 dumbbell lunges
Then:
3 Minutes active recovery
🟥 Gymnastics 🟥
Pull-ups/Chest-to-bar and handstand walks
🔺 Friday 10th July🔺
🟦 CrossFit 🟦
Skill / Strength
Week 5/8 Strength Cycle
Deadlift:
5 sets of 3 @90-95% of 3RM
WOD
Tier 1 -
AMRAP 10:
3 burpee box jump-overs 24/20”
3 kettlebell swings 24/ 16kg
6 burpee box jump-overs
6 kettlebell swings
9 burpee box jump-overs
9 kettlebell swings
etc …
Tier 2 -
AMRAP 10:
3 burpee box jump-overs 24/20”
3 kettlebell swings 16/12kg
6 burpee box jump-overs
6 kettlebell swings
9 burpee box jump-overs
9 kettlebell swings
etc …
Tier 3 -
AMRAP 10:
3 burpee box step-overs 20/12”
3 Russian kettlebell swings 12/8kg
6 burpee box step-overs
6 Russian kettlebell swings 12/8kg
9 burpee box step-overs
9 Russian kettlebell swings 12/8kg
etc …
🟥 TFI FRIDAY @17:30 🟥
🔺 Saturday 11th July🔺
🟪 HIT45 🟪
AMRAP 20:
15/12 machine calories
15 double dumbbell clean and jerks
15 dumbbell front rack squats
15/12 machine calories
Rest 1:00
🟦 CrossFit 🟦
PARTNER WOD
With a partner, 5 rounds for time of:
24 double-unders, each
19 toes-to-bars, total
2 clean and jerks, total 92.5/60kg
400m run, together
– Share all work and complete the run together.
🟩 Engine 🟩
2 rounds for time:
1 mile run
40 kettlebell swings
40/32 machine calories
400m run
40 wall balls
200m Farmer's carry
🔺 Sunday 12th July🔺
🟪 HIT45 🟪
EMOM 21:
Min. 1 | 60 double unders / 80 single unders
Min. 2 | 16 alternating dumbbell snatches
Min. 3 | 16 burpees over dumbbells
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 20.5
Tier 1 -
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots 9/6kg 10/9ft
Tier 2 -
For time, partitioned any way:
40 chest-to-bar pull-ups
80-cal row
120 wall-ball shots 6/4kg 10/9ft
Tier 3 -
For time, partitioned any way:
40 jumping pull-ups
50-cal row
60 wall-ball shots 4/2kg 9/8ft
-20:00 Time Cap
🟩 Engine 🟩
In pairs, complete 2 rounds for time of:
400m run together
60 wall balls*
60/48 machine calories*
60m burpee broad jump*
400m run together
60m sandbag lunge*
60/48 machine calories*
Time Cap = 40 minutes
*Split however you like