Next weeks programming below. 

Continuing with the classic CrossFit approach, we have a couple more 'named' workouts to attack, some higher rep squats (anything over 5 reps is basically cardio, right?) and a couple of longer WODs to get stuck in to.

CrossFit Team Series

We had a couple teams compete in this last year (its an online comp run by CrossFit HQ). Its catered for al abilities as they offer a RX and Scaled workout. Just grab 3 buddies and WOD on.

Find out more here:

Monday:

Workout of the day

A) EMOM 14 Mins

1 Power Clean + 2 Jerks

B) 100 Double Under Buy in

4 Rounds:
10 Overhead Lunges(50/35kg / 40/30kg / 30/25kg)
10 Overbar Burpees
10 Pull Ups

100 Double Under Cash out

Tuesday:

Workout of the Day:

A) Back Squat: 8-8-8-8

B) Karen - 150 Wall Balls for time

Wednesday:

Workout of the Day:

A) 10 Mins to cycle through:

20 second Hollow Hold
3 Muscle Ups
5 Handstand Push Ups
10 Kipping Pull Ups
20 Double Unders

B) Jack - 20 min AMRAP:

10 Push Press (52.5/35)
10 KB Swings (24/16)
10 Box Jumps (24/20)

Thursday:

Workout of the Day:

A) In Pairs; 35 min AMRAP

Row 2K
50 KB Swings
50 Pull Ups
50 Front Squats (40/30)

Work to be completed in order, one person working at a time

Friday:

A) Establish a heavy bear complex in 15 minutes:

Bear complex consists of: Power clean
Front Squat
STOH
Back Squat
BTN Jerk

B) For Time:

10m HandStand Walk (6-10 Shoulder Taps / 4 wall climbs)
20 Burpees
30 Push Ups
40 Air Squats
50 Sit Ups
800m Run

Saturday:

“Rene"

7 Rounds for time

400m Run
21 walking lunges
15 Pull ups
9 Burpees

Level 3: add weighted vest

Cave:

A) For 35 mins, cycle through

3 Atlas Stone Ground to Shoulder
Heavy 10m Sled Pull
3 Bench Press - heavy
50m 'light' Prowler sprint
2 Legless Rope climbs

Weekly Conditioning:

Monday/Tuesday:

A) In pairs, 30 minute AMRAP of:

12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups
*Continuous 400m Run

One partner performs the AMRAP while the other completes the 400m run. After the run switch with your partner and continue where they left off!

Rest 5 minutes

B) Tabata: Air Squats

Thursday:

A) Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Down Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

Rest 5 Minutes

B) 4 Min AMRAP:

100m Sprint
6 Push ups
12 KB Swings

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