Monday:

A.

Strength

10-1 (For Quality)

Strict HSPU / Pike PU / Z-Press
Strict Ring Dip / Box Dip / HR Push Up
Strict Pull Up / Jumping Negative / Strict Ring Row

Time Cap: 20 Mins

B.

In Pairs (YGIG)

12 AMRAP
6 X Burpee to Plate
12 X GTOH
24 X DU / 48 X SUs

*P1 completes Burpees, then P2 completes GTOH, then P1 Completes DUs etc

Tuesday:

A.

Strength

3 X Superset

10 X Bulgarian Spilt Squat (Each Leg)
Rest 60s
40m KB Front Rack Carry (4 X Lengths)
Rest 60s

@RPE 6-7 (‘Rated Perceived Exertion’ = Hard, i.e. conversation requires maximum effort!)

B.

Conditioning

16 EMOM
1- 16 X Goblet Squat @24/16kg
2- 30s Cumulative Hollow / Tucked Body Hold
3- 50m Bear Crawl (5 Lengths)
4- 30s Cumulative Dead Hang

———

Crossfit Endurance

I. Warm Up & Footwork Drills

II. Base Endurance

A. Establish a Max Cal score on the rower. You’ll have two attempts in total.

Rest as needed.

B. 4 Sets
Max Time @70% of Max Cal*
3 Min Rest

Score = Set Times Combined

*Eg
Max cal = 1000cal/h
70% = 700cal/h
I will attempt to row as long as possible at 700cal/h. As soon as my number drops under 700, my set ends.

III. Core Conditioning
12 X 20 Seconds On: 10 Seconds Off
Hollow Hold
Superman Hold
Sit Ups

———

Wednesday:

Barbell – Snatch

A.

10 Mins to Build to 1 X Snatch Balance + 1 X OH Squat @70% of 1RM Snatch

Or work on OH Squat Mobility / Squat Therapy

B.

Snatch Pull Under Warmup

3 X 2 Snatch @60%
2 X 1 Snatch @70%
2 X 1 Snatch @80%
Rest 90 Secs between sets

(18 Mins)

C.

3 X 3 Front Squat @80-85%

(12 Mins)

After Class Extra:

Tabata Ski (or Row) for Cals
8 Rounds
20s On / 10s Off

Thursday:

Conditioning
In Pairs:

Ascending Ladders (2,4,6,8,10…)
*Reps spilt between you any way you like

8 AMRAP
GTOH @42.5/30kg
T2B

Rest 3 Mins

8 AMRAP
Thruster @42.5/30kg
Bike Cals

Rest 3 Mins

8 AMRAP
SDHP @42.5/30kg
Over Bar Burpee

Rest 3 Mins

8 AMRAP
DB Snatch @25/17.5kg
DB Alt Lunge

Friday:

A.

Strength

5 X 4 Back Squat @65-70% (Tempo 41X1)
Rest 90 Secs Between Sets

B.

1) ‘Karen’

For Time:
150 X Wall Ball @9/6kg

(Time Cap 10 Mins)

Rest 3 Mins

2) ‘Annie’

For Time:
50/40/30/20/10
DUs
Sit Ups

*SUs X 2

(Time Cap 10 Mins)

Saturday:

Support Australia Team WOD Fundraiser!

Gymnastics:

Toes to Bar – Mobility, Skill & Strength

———

Crossfit Endurance

I. Plyometric Skill: Hurdles + Max Set @20” (or lower)

15 Minutes to learn and get comfortable jumping consecutive hurdles and establish a max set.

As always, height will be adjusted to suit everyone’s ability👌

II. 7 Rounds
Min1: Max Cal Bike/Row
30sec Rest
Min2: 50m Sprint + Max Over Hurdle/Plate Jumps in Remaining Time
30sec Rest

———

Sunday:

Hero WOD ‘Bradshaw’

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 Rounds For Time:
3 X HSPU
6 X Deadlift @102.5/70kg
12 X Pull Up
24 X DUs

Monday:

A.

Strength

15 Mins Back Squat 1RM

*Note this down and use this as your benchmark for percentage work going forward

Conditioning

For Time – In Pairs
30-20-10
Wall Balls @9/6kg
Double Unders

+MAX Calories on kit of choice

*P1 does 30+30, whilst P2 does cals.
**Swap, P2 does 30+30, P1 does cals
Etc..
Score is total Time to complete – minus calories gained (one cal = 1 second)
(So if you finish in 10 mins, and get 40 cals on the bike, the score will be 9:20)

Tuesday:

New Years Eve Team Workout!

In Teams of 3

40 Min Running Clock

Buy In:

2.5km Row/Ski / 6km Bike

Into

AMRAP of:

30 X Burpee Box Jumps @24/20″
45 X Single Arm DB Thrusters @22.5/15kg
60 X GHD / V-Up / Med Ball Sit Up / Sit Ups
75 X KB Swings @32/24kg
400m Run together

Wednesday:

New Years Day Team Workout!

In Teams of 3

For Time:

45-30-15-15-30-45
DB Snatch @22.5/15kg
Synchro Air Squats
DB Russian Twist @22.5/15kg
Wall Balls @15/9kg (or use 30/20lb D-Ball)

*Between Each Set as a Team run 400m with a Heavy SandBag (swap between your team as often as needed)

**After the last set of 45 Reps the Team is to complete an 800m Run with a Heavy SandBag

Thursday:

A.

Strength

6 X 3 Power Clean @65%

Rest 90s Between Sets

B.

Conditioning

5 Rounds:
20 X Thruster @35/25kg
10 X Pull Up

60s Rest Between Rounds

Time Cap: 15 Mins

Friday:

A.

Strength

16 EMOM
1 – 8 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (40X1)
3 – Max Effort Hanging L-Sit / Plank Hold
4 -Rest

B.

Conditioning

12 AMRAP
10 X KB / DB Strict Press*
20 X Sit Ups
30 X DUs
200m Run

*Aim for perfect consistent form throughout, not max load (@60% max)

Saturday:

Conditioning

Teams of 3:

A)

9 AMRAP
6 X Rope Climbs
12 X Synchro Burpees

1 Min Rest

B)

9 AMRAP
Max Cal Bike
Swap every 30s

3 Min Rest

C)

10 AMRAP
Max Power Output (Max Reps with selected weight on bar) Hang Power Clean

Gymnastics:

Increase your Pull Up Strength and Power… Strict Strength Bullet Proof Shoulder Session!💪🏽🔥

Sunday:

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run

‬Monday:

30 EMOM
1 – 14 X Down Up
2 – 14 X KB Thruster @24/16kg (7 Each Arm)
3 – Rest
4 – 14 X Box Jump @24/20″
5 – 14 X Alt DB Hang Power Clean & Jerk @25/17.5kg (7 Each Arm)
6 – Rest

Single Arm KB Thruster:

DB Hang Clean & Jerk:

Tuesday:

12 Days of Christmas Chipper!

Teams of 3:
Each person completes all reps in each section, spilt however they like (eg. 2 X Power Cleans each = 6 Total for team)

100m Run (together)
2 X DB Power Clean @22.5/15kg
3 X DB STOH @22.5/15kg
4 X Synchro Burpee
5 X Pull Up / Jumping Pull Up / Ring Row
6 X Synchro HR Push Up
7 X Plate GTOH @20/15kg
8 X Plate OH Lunge @20/15kg
9 X DB Snatch @22.5/15kg
10 X Synchro Air Squat
11 X Russian KB Swing @32/24kg
12 X DB Thrusters @22.5/15kg

Score = Time

Wednesday:

MERRY CHRISTMAS!!!❄️🎄🎁🎅🏽

Thursday:

For Time:

Teams of 4:

100 X Front Squats (2 Synchronised)
100 X Over Bar Burpees* (2 Synchronised)
80 X Power Clean (2 Synchronised)
80 X Over Bar Burpees (2 Synchronised)
60 X STOH (2 Synchronised)
60 X Over Bar Burpees (2 Synchronised)
40 X Thrusters (2 Synchronised)
40 X Over Bar Burpees (2 Synchronised)
20 X Clusters (2 Synchronised)
20 X Over Bar Burpees (2 Synchronised)

@65/42.5kg

Score = Time

*Bar Facing Burpees
**Can also be performed as a Pair without Synchro movements

Friday:

A.

Strength

5 X 4 Deadlift @80/82.5%

B.

Conditioning

5 Rounds For Time:

20 X Alt Sandbag Lunge @30/20kg
15 X T2B
20 X Russian Swings @32/24kg
15 X GHD / Med Ball Sit Up / Sit Up

Saturday:

In Pairs For Time:

400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)

Score = Time

Gymnastics:

Strength & Skill – Handstand Walking 🤸🏻‍♀️

Sunday:

Hero WOD ‘Saman’

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave

8 Rounds for Time:

13 X Deadlifts @85/57.5kg
17 X Wall Ball Shots @9/6kg
400m Run