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Training
2 rounds in pairs:2:00 on / 1:00 off
A) tyre flip
B) prowler
C) sled drag
D) BBOB
E) yoke carry
GRIT style
Scaling:
Select weights you can move with confidence; 2 minutes can feel like a long time. You can increase load in round 2 if you want to
Top tip:
Focus on good back position throughout, and enjoy!
WOD
A) Back squat 3,3,3,3,3,3B) 50-40-30-20-10 double unders
25-20-15-10-5 toes to bar
The focus today is the back squat, building weight with each set. After that we’ll do some skill work on double unders and toes to bar.
Scaling:
Double unders – if you have big set of double unders yet, either reduce the volume or do double the number of single skips
Toes to bar – scale to knees to elbows if you can’t link toes to bar. If you don’t want to hang, double the number and do sit ups instead
Top tip:
Take pleanty of rest between the squats, 2-3 minutes.
Training
CrossFit loves an acronym… have you ever looked at the WOD (workout of the day) and thought “WTF?!”. If so, read on… they’ll be rolling off the tongue in no time!
AMRAP: as many reps (or rounds) as possible
BJ: box jump
BJO: box jump over
BMU: bar muscle up
BOB: ball (or body) over box
BBOB: ball and body over box
BS: back squat
BW: body weight
C&J: clean and jerk
CTB: chest to bar pull ups
DB: dumbbell
DL: deadlift
DNF: did not finish
DU: double under
EMOM: every minute on the minute
FS: front squat
GHD: glute ham developer
HSPU: handstand push up
KB: kettlebell
KTE or K2E: knees to elbow
MU: muscle up
OHS: overhead squat
Rep: repetition, one performance of an exercise
RFT: rounds for time
Rx: as prescribed – workout done exactly as written
SDHP: sumo deadlift high pull
TTB (or T2B): toes to bar
TGU: Turkish get up
WB: wall ball
WOD: workout of the day
YGIG: you go I go
Have you come across any others? Let us know if so and we’ll update the list!
WOD
“Linda”10,9,8,7,6,5,4,3,2,1
> Deadlift (1.5 x bodyweight)
> Bench Press (bodyweight)
> Clean (0.75 x bodyweight)
Linda is a CrossFit benchmark workout with weights relative to your bodyweight.
Scaling:
This workout is high volume with 55 reps of each movement in total; select weights accordingly.
Top tip:
After the round of 8 you’re practically halfway through Grind through the rounds of 7 and 6 and the final few rounds will fly by.
WOD
3 rounds: 1 minute on each station1. DB thruster (15/10kg)
2. KB sumo deadlift high pull (24/16kg)
3. Box jump (24/20”)
4. Push press (35/25kg)
5. Row (cal)
6. Rest
The clock doesn’t stop, so you’ll move straight from one movement to the next.
Scaling:
DB/KB/PP – select weights that feel light at the start
Box – step up if you’re not confident jumping
Top tip:
Start at a steady pace in round one and try to maintain your numbers in rounds 2 and 3. The 1 minute rest will go fast.
WOD
12 rounds: 90 seconds on, 90 seconds offRun + max reps…
A) Slamball to shoulder (50/30kg)
B) Kettlebell swings (24/16kg)
C) Burpees
* run distance increases each round:
1-3: 80m
4-6: 120m
7-9: 160m
10-12: 200m
As the run distance increases you’ll have less time on the second movement, so get your head down! With equal work:rest you’ll have time to recover before each new interval.
Scaling:
Slamball – choose a weight you can keep moving
Kettlebell – choose a weight that’s on could do 20 unbroken swings fresh. Aim is to keep the swings unbroken each round
Top tip:
Start the second movement as soon as you get back from the run; you’ll have plenty of time to get your breath back during the rest interval.
WOD
A) Back Squat 8,6,5,4,3,2,2B) 10-1
> strict HSPU
> strict pull ups
Add weight each set on the back squats, getting to heavy double with great form.
Scaling:
HSPU – scale 1. kipping HSPU (if you can’t do strict); scale 2. handstand kick ups; scale 3. push ups
Pull ups – do ring rows if you don’t have pull ups or the volume is too high
Top tip:
Really focus on your positions as you build up the weight on the back squat. The bigger sets are an opportunity to prime your body; don’t be lazy when the weight feels light.
WOD
30 minute AMRAPIn pairs, YGIG:
> 15/12 cal row
> 15 push press (42.5/30kg)
Scaling:
Row – if you can’t complete the prescribed calories within 40 seconds, reduce the number
Push press – aim to do these unbroken, reduce the weight accordingly
Top tip:
Don’t slow down! Ideally this workout will give you equal work:rest. If you slow down your partner will get more rest, meaning they’re more recovered for each round and might be able to get faster… meaning you’ll have even less rest!