CROSSFIT 1RM TESTING Clean WOD 5 x 3 minutes / 1 minute rest – max rounds 7 goblet squats 24kg / 16kg 14 ab mat sit ups 21 ball slams 15kg / 12kg BODY BLITZ 20 minute AMRAP 20 stepups 15 KB swings 10 ab mat sit ups OLY LIFTING Snatch balance 5 x 3 […]
CROSSFIT 1RM TESTING Push Press WOD In 5 minutes complete: 3 rounds 10 wall balls 6kg / 9kg 10 KB swings 24kg / 16kg Rest remaining time In next 5 minutes complete: 3 rounds 15 wall balls 6kg / 9kg 15 KB swings 24kg / 16kg Rest remaining time *Continue in this fashion, increasing 5 […]
CROSSFIT SKILL 15 minute EMOM Alternate each minute # reps of: Handstand Push-Ups Rope Climbs Toes to Bar CONDITIONING 7 x 400m sprint 1 minute rest between efforts Score = total time BODY BLITZ 18 minute AMRAP 20 sit-ups 15 Kb swings 10 plate press LITTLE DIGGERS
1RM TESTING Deadlift WOD 5 rounds for time 7 deadlifts at 70% 15 burpees 30 double unders (scale: 60 skips)
CROSSFIT STRENGTH Back squats 2 x 4 @ 85% 2 x 3 @ 90% 2 x 2 @ 95% WOD 0 – 12 minutes ‘DT’ 5 rounds 12 deadlifts 60kg / 45kg 9 hang power cleans 6 shoulder to overhead 12 – 20 minutes 4 rounds 12 lateral burpees 12 toes to bar
CROSSFIT STRENGTH/SKILLS 10 minute EMOM 2 squat snatch 1 hang squat snatch WOD For time (17 minute cap) Buy in: 75 air squats 3 rounds 30 ball slams 15 overhead squats 45kg / 30kg 380m run w deadball Buy out: 75 air squats LITTLE DIGGERS OLY LIFT Clean pulls 5 x 3 @ 100% […]
CROSSFIT UPPER BODY STRENGTH 5 sets: 10 strict pull-ups 10 KB strict press each arm Max push-ups WOD 20-15-10-5 Shoulder to overhead 60kg / 40kg Box jumps 24″ / 20″ Back rack lunges 60kg / 40kg CIRCUIT PART A) 3 rounds One minute max reps each movement: 1. Hanging leg raises / toes to bar […]
CROSSFIT CARDIO ENDURANCE 5 x 380m run One minute rest between attempts WOD 0-5 minutes complete: 3 rounds 10 thrusters 45kg / 30kg 10 burpees If finished – 5-10 minutes compelte: 3 rounds 12 thrusters 45kg /30kg 12 burpees Continue every 5 minutes, increasing 2 reps each time until you cannot complete full 3 rounds […]
STRENGTH ENDURANCE 16 minute EMOM 7 deadlifts @ 70% # hand stand push ups WOD Buy in: 100 double unders 50 wall balls 10kg / 6kg 30 KB swings 24kg /16kg 35 wall balls 30 KB swings 20 wall balls 30 KB swings Buy out: 100 double unders
CROSSFIT STRENGTH Back Squat 20 reps @ 60% 20 reps @ 70% Max reps @ 75% WOD 0 – 7 mins 5 rounds: 30 double unders 12 shoulder to overhead 60kg / 40kg 7 – 13 mins 10 deadlifts 100kg / 60kg 10 bar facing burpees 13 – 15 mins 12 front squats 60kg / […]