🔺 Monday 28th September🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 25:
3 wall walks
6 strict pull ups
9 box jumps 24/20"
12 KB swings 24/16kg
400m run
Tier 2 -
AMRAP 25:
3 wall walks to 20”
3 strict pull ups
9 box jumps 24/20"
12 KB swings 16/12kg
400m run
Tier 3 -
AMRAP 25:
3 scaled wall walks
6 ring rows
9 box jumps 20/12”
12 KB swings 12/8kg
300m run
🟩 Engine @5pm 🟩
3 rounds for time:
800m run
30 sit-ups
25 KB swings
20 DB lunges
15 burpees
-3:00 rest between rounds
🔺 Tuesday 29th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 2:30 for 5 sets:
5 touch-and-go power cleans
WOD
Tier 1 -
AMRAP 12:
3-6-9-12-15 etc. reps of:
Power cleans 60/42.5kg
Toes-to-bar
Tier 2 -
AMRAP 12:
3-6-9-12-15 etc. reps of:
Power cleans 42.5/30kg
Toes-to-target
Tier 3 -
AMRAP 12:
3-6-9-12-15 etc. reps of:
Power cleans 20/15kg
Hanging knee raises
🟫 Intervals @4pm 🟫
Every 3:00 for 8 rounds:
100m run
16 sit-ups
16 alt. DB clean and jerks
🔺 Wednesday 30th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 5:
5 sets of 3 @82.5-87.5%
Front Squat
WOD
Tier 1&2 -
3 rounds for time of:
500m row
400m run
Tier 3 -
3 rounds for time of:
400m row
300m run
🟩 Engine @6pm 🟩
AMRAP 20:
800m rum
200m Farmer's carry
40/32 machine calories
30 wall balls
3:00 rest
AMRAP 10:
400m run
100m suitcase carry
20/16 machine calories
15 burpees
🔺 Thursday 1st October 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
12 sit-ups
10 alternating DB snatch 22.5/15kg
8 burpees over DB
For load:
3 split jerks
Tier 2 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
12 sit-ups
10 alternating DB snatch 15/10kg
6 burpees over DB
For load:
3 split jerks
Tier 3 -
Every 6:00 for 5 rounds complete the following 2 parts:
For time:
10 sit-ups
10 alternating DB snatch 10/7.5kg
4 burpees over DB
For load:
3 split jerks
🟫 Intervals @9:30am and 4pm 🟫
5 rounds:
AMRAP 3:
15 kettlebell swings
10 box jump overs
5 press-ups
3:00 rest between rounds
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | 20-30s scapular pull-ups
Min. 2 | Handstand/pike shoulder taps
EMOM 6 (alternating):
Min. 1 | 3-5 chin ups
Min. 2 | 30s kick-ups/walk-ins
Technique work:
Rope climbs and handstands
🔺 Friday 2nd October🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill
EMOM 5:
1-3 bar pull-overs
– Practice technique.
– Scale to skin the cats on rings or bar.
WOD
Tier 1 -
AMRAP 2:
15/12 cal bike
10 double-DB box step-ups 20”, 22.5/15kg
Max single-unders
1:00 rest
AMRAP 2:
15/12 cal bike
10 double-DB box step-ups
Max crossovers
1:00 rest
AMRAP 2:
15/12 cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
15/12 cal bike
10 double-DB box step-ups
Max triple-unders
Tier 2 -
AMRAP 2:
12/9 cal bike
10 double-DB box step-ups 20”, 15/10kg
Max single-unders
1:00 rest
AMRAP 2:
12/9 cal bike
10 double-DB box step-ups
Max crossovers
1:00 rest
AMRAP 2:
12/9 cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
12/9 cal bike
10 double-DB box step-ups
Max triple-unders
Tier 3 -
AMRAP 2:
7/5 cal bike
10 double-DB box step-ups 12”, 7.5/5kg
Max single-unders
1:00 rest
AMRAP 2:
7/5 cal bike
10 double-DB box step-ups
Max running step single-unders
1:00 rest
AMRAP 2:
7/5 cal bike
10 double-DB box step-ups
Max backwards single-unders
1:00 rest
AMRAP 2:
7/5 cal bike
10 double-DB box step-ups
Max crossovers
🔺 Saturday 3rd October🔺
🟪 HIT45 @7:40 🟪
2:00 on/2:00 off for 6 rounds:
200m run
Then max reps of:
Rnd 1&4: Burpees
Rnd 2&5: KB swings
Rnd 3&6: Jumping lunges
🟥 Predator Masters Mixed Sex Pairs 🟥
🔺 Sunday 4th October🔺
🟪 HIT45 🟪
5 rounds:
3:00 work, 1:00 rest:
250m row
12 alternating DB reverse lunges
10 burpees over DB
Max double-unders in remaining time
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // MARY
Tier 1 -
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Tier 2 -
AMRAP 20:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups
Tier 3 -
AMRAP 20:
5 push-ups from the knees
10 reverse lunges
10 jumping pull-ups
– Rest :30 between rounds.
🟩 Engine 🟩
Buddy up to alternate machine and run - split class in half- half indoors and half outside
Runs for time, movements for max reps
E3MOM 30
2:30 work, :30 rest
400m run
Burpee
400m run
Skierg
400m run
Row
400m run
Wall Ball
400m run
Farmers carry
400m run
Kettlebell swing