MONDAY
Strength
—
Workout Of The Day
“Dumbbell running Linda”
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Hang Power Cleans
800 Meter Run
Dumbbells: @ 2x 22.5/15kg
*Score = Time it takes to complete the workout
TUESDAY
Strength/Skill
10 mins on clock to practice Pull ups
Options can be:
OPTION A: BUTTERFLY PRACTICE
– 5 each leg single leg butterfly drill
– Small butterfly circles progressing to large
– Pausing butterfly pull ups
OPTION B: KIPPING PRACTICE
– 5-10 Beat swings into progressively larger beat swings
– 3-5 Hand lift offs
– 3 each leg single leg kipping pull ups
– 1-3 Half pull ups
– 3 each leg single leg kipping pull ups
– 1-3 Kipping pull ups
PRIMER:
5 mins to build to strong but heavy 3 Thruster
Workout Of The Day
FRAN
10 min time cap
21-15-9
Thrusters @ 42.5/30kg
Pull ups
Target time: Sub 8:00
*We want to see an option used to get as close to 8:00 as possible.
WEDNESDAY
Strength
12:00 to build to:
Heavy single squat snatch
– Aim for 8 sets
Workout Of The Day
EMOM x 12
Min 1: 20 Alternating renegade rows
MIn 2: 6 Barbell roll outs
Min 3: 50 seconds Dball stomach hold
THURSDAY
Strength/Skill
–
Workout Of The Day
*One set every 4 mins for 31 mins (8 rounds).
3 min AMRAP – 1 min rest.
1. 400m Row + AMRAP L hang hold
2. 400m Row + AMRAP Double unders
3. 400m Row + AMRAP V ups
4. 400m Row + AMRAP Ring plank hold
5. 30/24 cal Airbike + AMRAP L hang hold
6. 30/24 cal Airbike + AMRAP Double unders
7. 30/24 cal Airbike + AMRAP V ups
8. 30/24 cal Airbike + AMRAP Ring plank hold
FRIDAY
Strength/Skill
12:00 on clock to build to heavy single Clean and jerk
Workout Of The Day
15 Burpee box jump @ 24/20″
5 Wall walk
30 Box jump over @ 24/20″
20 SHSPU
30 Box jump/step down @ 24/20″
30 Kipping HSPU
60 Box plyo skier
SATURDAY
CROSSFIT TEAMS OF 2
In pairs:
For time
1200m Run – 100m intervals
30 Synchro T2B
40 Synchro DB snatches
80 Single DB box step overs
40 Synchro DB snatches
30 Synchro T2B
1200m Run – 100m intervals
