W/C 9th March 2026
🔺 Monday 9th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // OPEN 26.2 REPEAT
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
ALTERNATIVE WOD
Tier 1 -
3 rounds of:
Min. 1 | Max shuttle runs
Min. 2 | Max hand-release push-ups
Min. 3 | Max Russian kettlebell swings 32/24kg
Min. 4 | Max bike calories
Min. 5 | Rest
-1 shuttle run is 20ft there and back
Tier 2 -
3 rounds of:
Min. 1 | Max shuttle runs
Min. 2 | Max hand-release push-ups
Min. 3 | Max Russian kettlebell swings 24/16kg
Min. 4 | Max bike calories
Min. 5 | Rest
-1 shuttle run is 20ft there and back
Tier 3 -
3 rounds of:
Min. 1 | Max shuttle runs
Min. 2 | Max knee hand-release push-ups
Min. 3 | Max Russian kettlebell swings 16/12kg
Min. 4 | Max bike calories
Min. 5 | Rest
-1 shuttle run is 20ft there and back
🟩 Engine 🟩
AMRAP 36:
800m run
40 wall balls
30/24 cal ski/bike
200m farmers carry
30 burpees
30/24 cal row
🟧 Barbell 🟧
Week 6
clean and jerk
1 clean and jerk
8(1) @75% - 90%
Back squats
5x1 reps @95-100%
DB seated presses
5x1 reps @95-100%
🔺 Tuesday 10th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-WOD:
EMOM 7:
3 box jumps
– Use a higher box than you would normally use
Post-WOD:
Max dead hang
WOD
Tier 1 -
4 rounds for reps:
:40 double-DB push presses 22.5/15kg
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
Tier 2 -
4 rounds for reps:
:40 double-DB push presses 15/10kg
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
Tier 3 -
4 rounds for reps:
:40 double-DB push presses 7.5/5kg
:20 rest
:40 double-DB deadlifts
:20 rest
:40 single-unders
:20 rest
⬛ 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 | Air squats
2 | Sit-ups
3 | Burpees over line
Part B - Skills
Handstand walk
Part C - Execution at speed
3-5 rounds as fast as possible:
25ft handstand walk
5 thrusters
5 burpees over bar
🔺 Wednesday 11th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1&2 -
21 minutes for max cumulative load:
15 box step-ups 24/20”
9 cal row
6 burpees over rower
3 front squats from the rig, as heavy as possible
Tier 3 -
21 minutes for max cumulative load:
15 box step-ups 20/12”
9 cal row
6 burpees
3 front squats from the rig, as heavy as possible
🟩 Engine 🟩
For time:
800m run
40m burpee broad jump
800m run
3:00 rest
800m run
200m Farmer's Carry
800m run
3:00 rest
800m run
40m sandbag walking lunge
800m run
🟥 Gymnastics 🟥
WARM UP
2 rounds:
:40 work, :20 rest:
Scapular swimmers
Hollow to arch rolls
Tuck-ups
Air squats
Scapular pull-ups
TECHNIQUE
Toes-to-bar
Pistol squats
EMOM 10:
Min. 1 | 1 unbroken set of toes-to-bar
Min. 2 | 10-20 pistol squats
STRENGTH
3 sets:
10 banded straight arm pull-downs
10 leg lifts
10 seated dumbbell strict press
🔺 Thursday 12th March 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
WOD
Tier 1 -
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Tier 2 -
For time:
400-m run
30 hanging knee raises to chest level
400-m run
5 wall walks
400-m run
30 hanging knee raises to chest level
400-m run
Tier 3 -
For time:
200-m run
20 hanging knee raises to waist level
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises to waist level
200-m run
🟫 Intervals 🟫
Week 4 - 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
🟧 Barbell 🟧
WEEK 6
Snatch
1 snatch
8(1) @75% - 90%
Front squats
5x1 reps @95-100%
Pull-ups
5x1 reps @95-100%
🔺 Friday 13th March 🔺
🟦 CrossFit 🟦
OPEN WOD 26.3
TBD
🔺 Saturday 14th March🔺
🟪 HIT45 🟪
EMOM 24
Min 1 | 60 double-unders / 90 single-unders
Min 2 | 16 alternating DB snatches
Min 3 | 12 burpees
Min 4 | Rest
🟦 CrossFit 🟦
PARTNER WOD
AMRAP 30, splitting reps as you wish:
30/24 machine calories
40 DB hang clean and jerks 1x 22.5/15kg
50 box jumps 24/20”
40 DB snatches 1x 22.5/15kg
30 burpees over DB
🟩 Engine 🟩
For time:
1200m run
50 wall balls
30/24 cal bike/ski
40m burpee broad jumps
800m run
50 lunges
30/24 cal row
200m farmers carry
400m run
🔺 Sunday 15th March🔺
🟪 HIT45 🟪
4 rounds:
AMRAP 5:
25 sit-ups
20 air squats
15 burpees
200m run
Rest 1:00 between rounds
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // HALF MURPH
Tier 1 -
For time:
800m run
50 pull-ups
100 press-ups
150 air squats
800m run
-Can partition pull-ups, press-ups, and air squats as desired
Tier 2 -
For time:
800m run
50 banded pull-ups
100 incline press-ups
150 air squats
800m run
-Can partition pull-ups, press-ups, and air squats as desired
Tier 3 -
For time:
600m run
40 ring rows
80 incline press-ups
120 air squats
600m run
-Can partition pull-ups, press-ups, and air squats as desired
🟩 Engine 🟩
Partner WOD
AMRAP 40:
400m run together
32 partner wall balls
16 synchro down ups
32/24 machine calories, split
16 synchro KB swings
32 DB push press, split