W/C 9th February 2026
🔺 Monday 9th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Week 4 Lifting Cycle
Hang snatch
1-1-1-1-1-1-1-1 @ 85-90% of your 1RM
WOD
Tier 1 -
For time:
100 double-unders
10 snatches 60/42.5kg
80 double-unders
8 snatches 70/47.5kg
60 double-unders
6 snatches 80/52.5kg
40 double-unders
4 snatches 85/55kg
20 double-unders
2 snatches 92.5/60kg
Tier 2 -
For time:
50 double-unders
10 snatches 42.5/30kg
40 double-unders
8 snatches 52.5/35kg
30 double-unders
6 snatches 60/37.5kg
20 double-unders
4 snatches 65/42.5kg
10 double-unders
2 snatches 70/47.5kg
Tier 3 -
For time:
50 single-unders
10 snatches 20/15kg
50 single-unders
8 snatches 20/15kg
50 single-unders
6 snatches 20/15kg
50 single-unders
4 snatches 20/15kg
50 single-unders
2 snatches 20/15kg
Time cap - 15:00
🟩 Engine 🟩
3 rounds for time:
20 down ups
20 KB lunges
400m run
20 kettlebell swings
20 wall balls
400m run
- Rest 3:00 between rounds
🟧 Barbell 🟧
Week 2
Clean and Jerk
2 high hang cleans and 1 jerks
2 mid hang cleans and 1 jerks
5(2+2) @60%
Back squats
5x3 reps @85-90%
DB seated presses
5x3 reps @85-90%
🔺 Tuesday 10th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 3:00 x 5 sets:
2 power cleans
2 thrusters
-Increase loading across as many sets as possible.
WOD - BENCHMARK // OPEN 24.3
Rx -
For time, using a running clock:
5 rounds of:
10 thrusters 43/29kg
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters 61/43kg
7 bar muscle-ups
*Time cap: 15:00
Scaled -
For time, using a running clock:
5 rounds of:
10 thrusters 29/20kg
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters 43/29kg
7 chin-over-bar pull-ups
*Time cap: 15:00
Foundation -
For time, using a running clock:
5 rounds of:
10 thrusters with a stick
10 bent-over rows 20/15kg
Rest 1 minute, then:
5 rounds of:
7 thrusters 20/15kg
7 push-ups
*Time cap: 15:00
⬛ 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 | Row calories
2 | Sit-ups
3 | Lateral burpees over line
Part B - Skills
Triple touch
Handstand walks
Part C - Execution at speed
Every 3:00 for 3-5 rounds:
3 triple touch
10 box jump overs
🔺 Wednesday 11th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
21 mins for max cumulative load:
15 kettlebell swings 24/16kg
9 box jumps 24/20”
6 toes-to-bar
3 push press, as heavy as possible
Tier 2 -
21 mins for max cumulative load:
15 kettlebell swings 16/12kg
9 box jumps 24/20”
6 toes-to-target
3 push press, as heavy as possible
Tier 3 -
21 mins for max cumulative load:
15 Russian kettlebell swings 12/8kg
9 box jumps 20/12”
6 hanging knee raises
3 push press, as heavy as possible
🟩 Engine 🟩
AMRAP 35:
30/24 machine calories
10 burpees
30/24 machine calories
20 box step-overs
30/24 machine calories
30 sit-ups
🟥 Gymnastics 🟥
WARM UP
2 rounds, :40 work, :20 rest:
YTW raises
Hollow rocks
Superman raises
Handstand kick-ups
Wall facing handstand hold
TECHNIQUE
Handstand push-ups
EMOM 8 (alternate movements):
Min. 1 | Strict/kipping/deficit/reduced ROM HSPU’s
Min. 2 | 10 burpees over line
STRENGTH
3 sets:
10 seated dumbbell strict press
4-6 strict pull-ups
🔺 Thursday 12th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill:
5 sets for quality:
Handstand walk (25 ft)
WOD
Tier 1 -
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
Tier 2 -
EMOM 20:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.
Tier 3 -
EMOM 20:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest
🟫 Intervals 🟫
RETEST
6 rounds:
90 seconds work / 90 seconds rest
10 DB push press
10 DB goblet squats
Remaining time row at a controlled hard pace
Score is total meters but also note lowest metres rowed across all rounds
🟧 Barbell 🟧
Week 2
Snatch
2 snatch balance
2 mid hang snatches
5(2-2) @ 60%+
Front squats
5x3 reps @85-90%
Pull-ups
5x3 reps @85-90%
🔺 Friday 13th February 🔺
🟦 CrossFit 🟦
Skill / Strength
Week 4 Strength Cycle
Deadlift
2-2-2-2-2-2-2 @ 90-95% of 5RM
WOD
Tier 1 -
For time:
15-12-9-6-3
Deadlifts 102.5/70kg
30-24-18-12-6
Bar-facing burpees
Tier 2 -
For time:
15-12-9-6-3
Deadlifts 70/47.5kg
30-24-18-12-6
Bar-facing burpees
Tier 3 -
For time:
15-12-9-6-3
Deadlifts 20/15kg
Burpees
🟪 HIT45 🟪
Working for 3 minutes and resting for 1 minute for a total of 6 rounds, complete as many reps as possible of:
250/200m row
30 jumps to plate
15 plate ground to overhead
15 air squats
🔺 Saturday 14th February 🔺
🟪 HIT45 🟪
Every 3:00 for 8 rounds complete as fast as possible:
15/12 machine calories
5 burpees
10 air squats
15 Russian kettlebell swings
15/12 machine calories
🟦 CrossFit 🟦
PARTNER WOD
3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
🟩 Engine 🟩
AMRAP 40:
20 walking lunges
20 KB deadlift
20 DB floor press
200m row
1:00 rest
20 ring rows
20 KB swings
20 wall balls
200m run
1:00 rest
🔺Sunday 15th February 🔺
🟪 HIT45 🟪
Complete as many rounds and reps as possible in 3:00 of:
14/12 machine calories
60 double-unders / 90 single-unders
20 air squat
Max down ups in remaining time
Rest 1:00, repeat for 8 rounds
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // NIELD
Tier 1 -
For time:
400m run
10 deadlifts 110/70kg
1 rope climb 15ft
400m run
10 deadlifts 110/70 kg
2 rope climbs 15ft
400m run
10 deadlifts 110/70kg
3 rope climbs 15ft
400m run
10 deadlifts 110/70kg
4 rope climbs 15ft
400m run
10 deadlifts 110/70kg
5 rope climbs 15ft
Tier 2 -
For time:
400m run
10 deadlifts 85/55kg
1 rope climb 12ft
400m run
10 deadlifts 85/55kg
2 rope climbs 12ft
400m run
10 deadlifts 85/55kg
3 rope climbs 12ft
400m run
10 deadlifts 85/55kg
4 rope climbs 12ft
400m run
10 deadlifts 85/55kg
5 rope climbs 12ft
Tier 3 -
For time:
300m run
10 deadlifts 42.5/30kg
1 pull-to-stands
300m run
10 deadlifts 42.5/30kg
2 pull-to-stands
300m run
10 deadlifts 42.5/30kg
3 pull-to-stands
300m run
10 deadlifts 42.5/30kg
4 pull-to-stands
300m run
10 deadlifts 42.5/30kg
5 pull-to-stands
-25:00 time cap
-Repeat from 29/7/25
🟩 Engine 🟩
40-30-20-10 reps for time of:
Double DB reverse lunges
Burpee broad jump metres
Machine calories
Wall Balls
-400m run after each round