Workout

A) 4 sets/ Super set:

12 Over head alt lunges (trying to up weight every set)

20 M-ball sit ups

 

B) 3 Min rounds for 3 rounds:

20 Shoulder to over head @45kg/25kg

15 Front squats @45kg/25kg

10 Lateral jumps

Max Kb swings in time remaining @32kg/24kg

– 2 Min rest –

 

C)  Straight after the 2 min rest for the last round of B)

rest another minute (total of 3 mins) and then complete for time:

10 – 8 – 6 – 4 – 2 Hang power cleans @ same weight as B)

1 – 2 – 3 – 4 – 5 Burpees

*Hit this hard and empty the tank*

Workout

A) 4 sets/Giant set:

8 each leg (not alt) Weighted step ups onto 20inch box

8 Stiff legged deadlifts

4 Broad jumps

– 1 min rest –

 

B) Sprint chipper 1 & 2 (BOTF 2014)

For time:

21 T2b

15 Power snatches @70kg/45kg

9 Burpee box jump overs @30inch/24inch

– 5 min time cap –

For time:

21 Box jumps @30inch/24inch

15 Squat cleans @70kg/45kg

9 Muscle ups (scale to chest to bar pull ups)

– 5 min time cap –

*These are both meant to be sprints, make them both hurt*

workouts-2014-event4and5b

Workout

A) Hang squat snatch: 3 – 3 – 1 – 1 – 1

 

B) 5 Rounds for time:

10 Power snatches @43kg/25kg

20m Bear crawl

10 Front rack lunges

200m Run

Buddy knows... #crossfit

Workout

A) Giant sets x4:

8 Bent over rows

5 Plyo press ups onto box

*scale to clapping press ups*

Max Strict straight leg t2b/leg raises

 

B) 3 rounds for time:

30 kb swings *up weight every round*

Men= 1st- 24kg/2nd- 28kg/3rd- 32kg

Ladies= 1st- 12kg/2nd- 16kg/3rd- 20kg

25 Lateral jumps

20 Over head squats @30kg/20kg

10 Chin ups

 

Workout

A) Super set:

Seated strict press: 6 – 5 – 4 – 3 – 3

*sitting either on bench/box or on floor. Keep core locked on tight*

Russian twist: x20

 

B) EMOM 15 mins:

Min 1 – 2 Wall climbs + 10 kb swings @32kg/24kg

Min 2 – 10 sit ups + 10 box jumps @24inch/20inch

Min 3 – 15 2 for 1 wall balls @9kg/6kg

– Repeat x5 –

 

C) If time:

3 – 5 mins double under or triple under practise

Workout

A) Back squats: 10 min to find 5 rep max

 

B) Clean + Jerk complex:

3 power cleans + 3 front squats + 2 split jerks

– Rest –

2 power cleans + 2 front squats + 2 split jerks

– Rest –

1 power clean + 2 front squats + 1 split jerk

– Rest –

1 power clean + 1 front squat + 1 split jerk

 

C) 1 min on for max reps/1min off x3 rounds:

Power cleans @ either

Men= 60kg/50kg/40kg

Ladies= 40kg/30kg/20kg

– Rest 2 mins after last round/ not including the min off –

 

D) 5 min AMRAP:

3 Burpees

6 T2b

9 Wall balls @9kg/6kg

Split jerk. My new favorite lift!!

Workout

A) 5 sets of:

3 Position squat clean:

High hang (top of thigh)

Mid hang (above knee)

Low hang (below knee)

*all @80% of your 1RM*

 

B) 4 Rounds/ 1 Min each for max reps:

Wall balls @9kg/6kg

Sdhp @35kg/20kg

Lateral burpees

1 min rest

 

C)  After last round of B) rest 2 minutes then:

200m Sprint for time

Workout

A) Giant sets:

Strict press: 3 – 3 – 3 – 3

Max T2b

Turkish get ups: 2 each arm

– Rest as needed in between sets, but try not to rest

between exercises –

 

B) 15 Min AMRAP:

8 Box jumps @24inch/20inch

16 Air squats

8 Push press @43kg/30kg

16 Kb swings @24kg/16kg

Workout

A) Giant sets-

Split jerk (with 3 sec pause @ bottom of dip): 4 – 3 – 2 – 1

Vertical jump: 3 attempts per set

Hollow body rocks: 20 per set

 

B) EMOM 6 min:

Odd- Burpee box jumps @24inch/20inch (either- 10/8/6 reps)

Even- Max reps clean + jerk @ 60kg/40kg.

 

– Rest 5 mins-

 

C) For time:

10 Front squats @ 60kg/40kg

10 T2b

10 Shoulder to over head @60kg/40kg

10 Chest to bar chin ups

10 Deadlifts @60kg/40kg

10 Press ups

10 Front squats @60kg/40kg

 

Workout

A) Front squats with 3 second pause @ bottom of the squat

5 – 4 – 3 – 3

 

B) EMOM 12 mins:

Min 1 – 15 Thrusters @40kg/30kg

Min 2 – 15 Chin ups

Min 3 – 6 Lateral burpess

Repeat x 4

 

C) After last minute of B) straight into:

10 Wall climbs as fast as possible

*These will hurt but push hard and get them done*