A) 10 min AMRAP:

12 kb swings

8 Box jumps

2-4-6-8-10 e.t.c Wall balls

 

B) Build to 3 rep max shoulder to overhead

 

C) For time:

9 -15 – 21

Pull ups

Shoulder to overhead

Lateral hops

crossfit-football-great-photo-football-player-flying

A) Build to heavy 2 rep clean

(power or full, doesn’t have to be TNG but take no longer than 10 seconds between reps to reset)

 

B) EMOM 20 mins:

Min 1- 5 Cleans L1=40kg/20kg – L2=60kg/35kg – L3=80kg/50kg

Min 2- Max strict pull ups

Min 3- Double unders L1=20 – L2= 30 – L3=50

Min 4- 20 hollow body rocks or 30 sec hollow body hold

 

A) 10 min pistol + t2b practise

 

B)For time:

2 rounds of-

21 Deadlifts @L1=40kg/30kg – L2=50kg/40kg – L3=60kg/50kg

21 Wall balls @9kg/6kg

2rounds of-

15 Power cleans @L1=30kg/20kg – L2=40kg/30kg – L3=50kg/40kg

15 Pull ups

2 rounds of-

9 Push press @L1=20kg/15kg – L2=30kg/20kg – L3=40kg/30kg

9 lateral burpees

 

*If you are going to be “Crushing”/attending the open tomorrow, just pick a comfortable weight and just move*

A) EMOM 10 mins:

3 Clusters

* increasing load every min*

 

B) Super set/ 4 sets: 

16 Front rack lunges

Accumulate 1 min hollow body

 

C) 4 Rounds For Time:

15 SDHP @L1=20kg/15kg – L2= 30kg/20kg – L3=40kg/27kg

15 T2b

15 Box jump overs @24inch/20inch

 

A) 15 min EMOM:

Min 1 – Cal row L1=8/5 – L2=12/8 – L3=15/10

Min 2 – 15 Kb swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

Min 3 – Double unders L1=20 – L2=30  – L3=50

 

B) Build to 3 rep max push press/from the floor

 

C) @ 80% of above complete 2 sets of max reps Shoulder to overhead

 

D) 5 min AMRAP:

1-2-3-4-5 e.t.c Hang power cleans @L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg

5 Box jumps @24inch/20inch

A) 10 mins to find:

5 Rep max deadlift

(if a bit sore/stiff from the open, then complete 3-4 sets of max strict pulls instead)

 

B) With a running clock complete-

 

0 – 3mins:

AMRAP

20 Double unders

5 Burpees

 

5 – 15mins:

3 rounds of

6 single leg burpees

6 Goblet squats @L1=24kg/12kg – L2=28kg/16kg – L3=32kg/20kg

20 Alt single arm kb Russian swings @same as above

 

15 – 18mins:

AMRAP

Hand release push ups

 

20 – 30mins:

For time

5 pull ups

10 Wall balls

10 Pull ups

20 Wall balls

15 Pull ups

30 Wall balls

 

A) Skills

3 mins at each station to complete:

Speed ladder, 3 times through: in and out going left down ladder then – in and out going right down ladder (side ways)

then left to middle to right (front on)

L-hang: 3 sets max hang

Single leg broad jump: 6X each leg (jump from one leg but land with two)

 

B) Back squats:

10 – 7 – 5 – 3 – 3

All sets to be working sets, you are not warming up on the 10+7. They all should be proper sets.

 

C) 3 Rounds for time:

10 Chest to bar pull ups

10 Front squats @L1=55kg/32kg – L2=65kg/42kg – L3=75kg/52kg

10 Burpees

A) 4 sets/super set:

10 bent over row

10 Ring dips

 

B) Tabata: Alt

Shoulder to over head @L1=30kg/15kg – L2=40kg/20kg – L3=50kg/25kg

Air squats

 

– 1min rest –

 

C) Tabata: Alt

Hang power cleans @same as above

Front squats

 

– 1 min rest –

 

D)  Tabata:

Cal row

 

 

 

A) 10 mins to practise:

Kipping – Pull ups – T2b – Muscle ups e.t.c

 

B) 12 min EMOM:

Min 1- 12 T2b

Min 2- 12 Pistols

Min 3- 12 Hand stand push ups (scale down to 10/8/6 or general push ups)

 

C) 7 min AMRAP:

15 wall balls @9kg/6kg

15 kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

5 clusters @L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg

*Time will go fast on this one, push hard and have quick transitions*

A) 10 mins to build to 5 rep back squat

Then @ 80%

3x max reps with 90 second rest between sets

 

B) 3 rounds for time:

4 Bear complex @L1=30kg/15kg – L2=40kg/25kg – L3=50kg/30kg

8 burpee box jumps @24inch/20inch

200m run

(Bear complex= Power clean + front squat + push press + back squat + push press/ These all need to be separate

movements, not jelled into thrusters)

 

C) Tabata: alt between

Clapping press ups (scale to normal press ups)

Hollow body rocks (scale to hollow body holds)

wait for the WOD !!!!