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After Class / Open Gym Extra:

STRENGTH I

For load:
5 front squat (50%)
3 front squat (60%)
1 front squat (70%)
5 front squat (60%)
3 front squat (70%)
1 front squat (80%)
5 front squat (70%)
3 front squat (80%)
1 front squat (90%)

STRENGTH II

For load:
10 strict press (50%)
8 strict press (60%)
6 strict press (70%)
4 strict press (80%)
2 strict press (90%)

SKILL I

EMOM 10:
5-10 pull-ups
– Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows.

STAMINA I

EMOM 20:
Minute 1 | 15/10 calorie ski
Minute 2 | 10 burpee box overs (24/20 in)
– Sub row or bike if needed.

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Monday:

Barbell Team WOD

For Time:

Teams of 4:

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

@60/40kg

Score = Time

Time Cap: 40 Mins

Scaling:

Intermediate:
40/30kg
Synchro Lateral Over Bar Burpee

Beginner:
30/20kg
Synchro Down Up

——

Tuesday:

Heavy Day

‘CrossFit Total’

For load:
1-Rep Max Back Squat
1-Rep Max Strict Press
1-Rep Deadlift

Stimulus:
– Lift as heavy as possible for each movement.
– Take roughly 10:00 for each lift.
– Complete 2-3 heavy singles in a shorter time span.
– Keep the volume low and make larger jumps in load.

——

Wednesday:

Rx

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

Intermediate

3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000/1,600-m row

Beginner

3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump

then…

For time:
1,200/800-m row

Time Cap: 30 Mins

Stimulus:
– Start a new max test every 2:00.
– Start the 2K row by 20:00.
– Aim to perform more than 10 reps in a row of the toes-to-bars and ring dips.

——

Thursday:

A.

Skill / Strength

On a 3:00 clock:
1:00 Max Burpees-To-Target
then…
2:00 Max Single-Leg Squats

B.

Metcon

Rx

4 rounds for time:
400-m run
30 GHD hip extensions / Weighted Good Morning @20/15kg

Intermediate

4 rounds for time:
400-m run
20 banded good mornings

Beginner

4 rounds for time:
200-m run
20 good mornings

Time Cap: 15 Mins

Stimulus:
– Lower-skill day when compared to the rest of the week.
– Complete workout between 12:00-15:00.
– Keep each run to 2:00 or less.
– Keep each round of hip extensions / good mornings to 3 sets or less.

——

Friday:

Team WOD

In Teams of 3

For Time:

45-30-15-30-45
Alt DB Hang Power Clean & Jerk @25/17.5kg
Team Synchro Air Squats
GHD / Med Ball Sit Up @15/9kg (or use 30/20lb D-Ball)
Wall Balls @15/9kg (or use 30/20lb D-Ball)

*Between Each Set, and at the end, as a Team run 400m with a Heavy Sand Bag (swap between your team as often as needed)

Time Cap: 40 Mins

——

Saturday:

Happy New Year!!! 🍾🍻🎆

(Gym Closed)

——

Sunday:

Benchmark ‘20.2’

Rx

AMRAP 20:
4 DB thrusters @2 x 22.5/15kg
6 toes-to-bars
24 double-unders

Intermediate

AMRAP 20:
4 DB thrusters @2 x 15/10kg
6 toes-to-bars
24 double-unders

Beginner

AMRAP 20:
4 DB thrusters @2 x 10/5kg
6 hanging knee raises
24 single-unders

Stimulus:
– Constant-movement workout where no exercise causes you to rest for too long.
– All exercises should be unbroken for as many rounds as possible.
– 8-20 rounds depending on ability level.

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