Tuesday 20 February 2024
2 Rounds 4 Pause Squats + 4 Jumping squats 8 Sit-ups 8 KB Deadlifts 8 KB Swings 8 KB Sumo deadlift High-pulls 8 Hang Cleans (bar) 8 Medball slams 1 Round 1 Set Hanging knee raises/T2B (you decide the reps, feel out what you want to do for the workout) 2/3 Sets warming up to the clean weight 1/2 sets pull-ups/MU's 1 set wall-balls Workout Crossfit open 23.1 Complete as many reps as possible in14 minutes of: RXIntermediateFoundations80 Sumo Deadlift High pulls (20/15)50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups♀ 7kg ball to 9-ft target, 42kg cleans♂ 20lb ball to 10-ft target, 61Kg cleans80 Sumo Deadlift High pulls (20/15)50 hanging knee raises40 wall-ball shots30 cleans (65/95 lb)20 chin-over-bar...
Monday 19 February 2024
Warm-up 2x 10 Air Squats 10 Thor ext 10 Supermans 5 Walkers 10 PVC PT 10 PVC GM 10 Alt DB Hang Snatch (light) 10 Box Step-ups Strength *take 2/3 sets to get to starting weight (if needed)5-4-3-2 Front squat *Work to a heavy double Workout For Time: 30-24-18-12-9Alternating DB snatch (22.5/15) (Open style, touch both sides of the DB) 15-12–9–6–3Burpee Box Jump Over (Open style, don’t have to open at the top) ...
FRIDAY 15 February 2024
Warm-up3x 10 Push-ups 10 Ring rows 10 KB Deadlift 10 KB Swing WorkoutFor time:10-9-8-7-6-5-4-3-2-1 Double KB Deadlift 2×24/2×16 Double KB Hang Clean & jerk 2×24/2×16 ...
THURSDAY 14 February 2023
Warm-up100m runAMRAP 67m Walking Lunge twist10 heel Touches5 Walkers7 Double/single KB Deadlift (light)10 Calf raises Workout“Fortune Faded”2:00 AMRAP5 Shuttle runs 7m (there and back = 1)+Max Distance Dual DB Lunge (2×20/2x15kg) -Rest 1:00 minute between sets-Repeat until 15 lengths of 7m have been completed-Scale shuttle run amount first then, lunge lengths ...
WEDNESDAY 13 February 2023
Warm-up AMRAP 6 20 Singles 10 Sit-ups 10 Hanging knee raises S&T 15 minutes Work up to a max set DU’s/singles Workout 20 toes-to-bars40 double-unders 15 toes-to-bars30 double-unders 10 toes-to-bars20 double-unders 5 toes-to-bars10 double-unders Scaling: Hanging knee raises/lying leg raises/sit-ups 3x singles/plate hops ...
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