MONDAY
Strength
—
Workout Of The Day
“The Capitol”
For time:
20 Dball over shoulder (Heavy as possible)
1 Mile run
200-m Farmers carry @ 2x 32/24kg
200-m Deadball carry (however) @ 65/45kg
TUESDAY
Strength/Skill
Handstand walk practice
10 mins on clock to practice HANDSTAND WALKING
Options can be:
OPTION A: Practice advanced handstand skills – Holds to walks – Over plates – around obstacles
OPTION B:
– Balancing off the wall
– Weight shifting and walking hands on plates
– Lateral walking against wall
– Forward walking to wall
– Spotted attempts
OPTION C:
10 min AMRAP
20 sec handstand hold against wall
10 secs each side handstand hold on box with 1 leg elevated
1x Box Walk around
20 second Hollow body hold
Workout Of The Day
In pairs
3 rounds:
50 Double Unders – Both working at once
10 Burpee box jumps – Synchronised Burpee, alternating Box jump over.
6 Wall walks – Broken between
Rest 2:00
1 Round:
150 Double unders – Both working at once
30 Burpee box jumps – Synchronised Burpee, alternating Box jump over.
12 Wall walks – Broken between
*Both burpee together synchronised facing the box, then 1 person jumps. Then synchronised burpee again into the other person jumping (10 reps = 10 burpees each but 5 jumps each).
WEDNESDAY
Strength
12:00 to build to:
Heavy set of 3 Squat snatches
Workout Of The Day
12 min EMOM:
Min 1: 8 each side Plate hugging rear foot elevated split squats
Min 2: 20 steps of low partial walking lunge steps
Min 3: 40 second AMRAP Hollow rocks
THURSDAY
Strength/Skill
–
Workout Of The Day
“Hat Trick”
Every 4:00 x 3 rounds
20 Wall balls to 11ft/10ft @ 20/14lb
20 Alt DB snatches @ 22.5/15KG
As soon as timer hits 12:00 start
Rinse and repeat land edition:
Every 2 mins x 8 rounds
12/9 Cal assault bike
Round 1-6:
8-10-12-14-16-18 Burpees
Round 7-8 AMRAP burpees.
28:00 Total
FRIDAY
Strength/Skill
Every 15 seconds for 6 sets (1:30)
1 Power clean and push jerk @ 70%
Rest 1 min
Every 30 seconds for 6 sets (5:30)
1 Power clean and push jerk @ 75-80%
Rest 1 min
Every minute for 3 mins (9:30)
1 Power clean and push jerk @ 85%
Workout Of The Day
‘Dumbbell Alpaca’
For time:
4 x 3 meter Double DB bear crawl push
6 Bar Muscle Ups
30 Single KB clean and jerks @ 32/24kg
3x 3 meter Double DB bear crawl push
6 Bar Muscle Ups
20 Single KB clean and jerks @ 32/24kg
2x 3 meter Double DB bear crawl push
6 Bar Muscle Ups
10 Single KB clean and jerks @ 32/24kg
SATURDAY
CROSSFIT PAIRS:
Teams of 4:
For time:
50/75-cal Air Bike
30 Front Squats – 2 person sync, broken however between 4.
20 synchro Burpees over bar (2 person, then the other 2)
30 Clean and jerks – 2 person sync, broken however between 4.
20 synchro Toes to bar (2 person, then the other 2)
30 Thrusters – 2 person sync, broken however between 4.
20 synchro Chest to bar Pull ups (2 person, then the other 2)
60/75-cal Row
Barbell @ 50/35kg
*2 Males start on a bike or Row.
2 Females start on the opposite.
Females complete 50 cal on their given machine
Males complete 75 cal on their machine.
Once all 4 are done they move on, at the end of the workout they do the opposite.
