A.
Take 15 minutes to practice your 3 month goals!!!!!
B.
5×5 Strict Ring Dips (add weight accordingly)
C.
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release
15 Wall Balls 9/7
20 Kettlebell Swings 24/16
A.
3x 9reps Back Squat (percentage should be more than your 10RM)
*3-4mins rest between sets
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press 50/35
10 Burpees
C.
500m row for time:
A.
Four sets of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)
Rest 2-3 minutes between sets
B.
For time:
40 Calorie Row
40 Shoulder to Overhead 40/30
40 Box Jump Overs 24/20
CrossFit Total
Within a 15min window for each discipline, find the following:
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- […]
A.
Thurs
10×2 front squat
Rest 1 min btwn sets
B.
10x 50m sprints
(Rest the time it takes you to walk back)
C.
1mim max effort tyre flip
A.
Practise something you suck at for 15mins
B.
5min AMRAP
5 Box Jumps 30/24
10 press up (HR)
20 DUs
REST 2 MINS
5min AMRAP
5 Plate Burpees
10 lunge steps
100m run with plate (giveway sign & back)
GTOH Plate 20/15
A.
Split Jerk
Work on tekkers & find a 1 rep for that day
B.
Row 1000m row
Run 800 meters
50x KB Swing
20 STOH 70/40
Run 400m
20 Squat cleans 70/40
Run 400m
20x HSPU
Run 400m
20 Pistols
Run 400m
20 Burpees
Run 400m
20 Snatch 70/40
Run 400m
20 Pull ups
Run 400m
35min Time cap
*scale appropriately
A.
Deadlift
3-3-3-3-3-3-3 (working around 70-80% of 1RM with good form)
B.
15.5 Prep/skill work
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps […]