06/04/26 - Mon

BASE

3 Sets

3 High Hang Power Snatch + 3 Hang Power Snatch @ 65% of 1RM Power Snatch

2 Sets

2 HH Power Snatch + 2 Hang Power Snatch @ 70% of 1RM Power Snatch

Every 1:30 x10

1: 20/16 Cal Row

2: 10 Dual DB Hang Clean & Press (2x 22.5/15)

Cycle Overview: SHRED / JACKED (Apr - Jun)

Hello There Everyone!

Well done on completing the 2026 CrossFit Open! It's been a hard few months of training (Open Prep) and competing (3 Weeks of the Open), as such, now is the perfect time to enter a rebuilding cycle! This year, we're excited to have our nutrition challenge in-line with this next building cycle. There are two primary goals of this cycle:

1. Get Shredded (Lose Body Fat & Gain Muscle)

2. Get Jacked (Build Muscle)

The programme will focus on strict strength work, Olympic lifting complexes, and brute muscle strength metcons. Aerobic conditioning and kipping gymnastics skill work (mainly kipping gymnastics) will take a slight backseat this cycle to give the shoulders a break. All of this will lead up to our Amplify / Innervate Beach Day on the 27th Jun, Sat!

If you have any body composition goals, join us in the nutrition challenge, and let's get summer beach body ready together!

- JL

Week A Overview

Mon - Snatch Complex + Muscle Metcon

Tue - Squats (ie. Leg Day)

Wed - Deadlift + Midline Strength

Thu - Strict Pulling

Fri - Clean / Clean & Jerk Complex + Muscle Metcon

Sat - Partner WOD

Sun - Functional Bodybuilding

Week B Overview

Mon - Clean / Clean & Jerk Complex + Muscle Metcon

Tue - Deadlift + Midline Strength

Wed - Squats (ie. Leg Day)

Thu -  Strict Pushing

Fri -  Snatch Complex + Muscle Metcon

Sat - Partner WOD

Sun - Functional Bodybuilding

04/04/26 - Sat

BASE

Partner WOD

1,200m Run

90 Synchro KBS (24/16)

800m Run

90/72 Cal BikeErg or 70/55 Bike

400m Run

90/72 Cal Row

35min Cap