WOD

A) Deadlift 10-8-6-4-2-4-6-8-10

B) 100 push ups, 15 sit ups every time you break (10 min cap)


The deadlift is the focus today; progressively adding weight as the reps reduce. On the way back down the pyramid, aim to lift slightly more than you did for the same rep range on the way up (e.g. 10@50kg, 8@60kg, 6@70kg, 4@80kg, 2@90kg, 4@85kg, 6@75kg, 4@65kg, 10@55kg)


Scaling:
Push ups – if you can’t do at least 10 perfect push ups from the floor, use a box 

Top tip:
Focus on maintaining the same mechanics on the deadlift throughout the pyramid.

WOD

21-15-9
> bench press (70/40kg)
> slamball walking lunge (50/30kg)
> toes to bar

Scaling:
Bench and slamball – select a weight which enables you to do the set of 21 in no more than 3 sets
TTB – the focus today is the kip. If you can’t link TTB, do hanging knee raises instead.

Top tip:
Each of the three movements uses different muscle groups, so you’ll get a chance to rest before coming back to the same muscle group again. Before you start each set, plan how you intend to break it up.

WOD

“Grace”

30 clean & jerk (60/42.5kg)

Is that it?!

This is a classic CrossFit benchmark workout, which should be performed at high intensity. The key is scaling appropriately; if you pick the right weight, you should be able to move through this fast.

We’ll spend lots of time going through the movement and working on cycling the barbell.

Scaling:
Barbell – use a weight which you can comfortably move with great form

Top tip:
Focus on your movement pattern, aiming for every rep to look exactly the same. We’ll spend plenty of time going thorugh this in the class.

WOD

3 x 3 minute AMRAPs (1 min rest between each)

2 times through:

1. Row (cal)
2. 80m run + 8 slamball to shoulder (50/30kg)
3. Rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

Scaling:
Slamball – choose a weight which you can keep moving
Pull ups – if you can’t do pull ups, we’ll do jumping pull ups today
Push ups – these should be unbroken – go from a box if you can’t comfortably knock out sets of 10 from the floor

Top tip:
Although there is a minute rest between each AMRAP, think of it as transition time as it will go fast! Think of this as one long workout and pick a steady pace that you can keep moving through.

WOD

2 rounds: 90 secs on / 90 secs rest

Run 200m plus max:
1. Burpees
2. Kettlebell swings (24/16kg)
3. Goblet squats (24/16kg)
4. Split jumps
5. DB snatch (22.5/15kg)

This interval workout gives you sufficient rest to hit each round fresh(ish!). You’ll run 200m and then complete as many reps of the next movement as you can in the remaining time of 90 seconds. Aim to keep your run pace consistent – you should be able to move straight onto the next movement.

Scaling:
All movements should be at a scale that enables you to keep moving without too much rest. You can use a lighter kettlebell or dumbbell if you need to and the split jumps can be scaled to stepping lunges if jumping isn’t happening.

Top tip:
Find your run pace! The key to this type of workout is finding a run pace which is hard, but doesn’t leave you so gassed that you can’t go striaght onto the next movement. Use the workout as an opportunity to test what that pace is for you.

WOD

30 minute alternating EMOM:

A) 10 deadlifts @ 100/70kg
B) 20 split jumps
C) 10 push press @ 50/35kg

The focus today is maintaining consistent good form on the deadlift and push press over high volume reps.

Scaling:
Deadlift & push press: select a weight that enables you to do 10 reps unbroken
Split jumps: can be scaled to a backwards lunge

Top tip:
bear in mind that you’ll be doing 100 reps each of the deadlift and push press. Select your weight accordingly and leave your ego at the door!

WOD

5 rounds:
10 back squat @ bodyweight
400m run

Leg day! 😉

Scaling:
Back squat – select a weight which enables you to do 10 reps unbroken for at the least the first two rounds

Top tip:
Take the run at a steady pace and focus on standing up FAST from the bottom of the squat; expect the squats to get hard.

WOD

8 rounds:
> Row 300/250m
> 10 push ups
> 10 burpees

This is a HIGH INTENSITY interval workout. The aim is to go hard on the row, pick a push up scale you can do unbroken for at least the first few rounds and keep moving through the burpees. Aim for a consistent time every round.

Scaling:
Row – this will be capped at 70 seconds, so get off the rower then if you haven’t completed the specified distance
Push ups – go from your knees if you don’t have full push ups yet. If you can do push ups, but not 10 unbroken, you can do 5 full + 5 knee push ups


Top tip:
After your 10th push up lie straight down on the floor and get going on the burpees; do not stop, you’ll get plenty of rest!

WOD

A) Find a heavy clean

B) 5 rounds
5 cleans @ 80%
15 air squats
120m run

The focus today is the clean. Use 80% of whatever weight you get to for the workout. All cleans are ideally squat cleans.

Scaling:
The weight in the workout is appropriate for YOU, so no need to scale. We’ll spend lots of time going through progressions and drills in part A.

Top tip:
The 5 cleans can be done as quick singles. Go at recovery pace on the air squats and run to keep some juice in the legs!

WOD

A) Deadlift 10-8-6-4-2-4-6-8-10

B) 100 push ups, 15 sit ups every time you break (10 min cap)


The deadlift is the focus today; progressively adding weight as the reps reduce. On the way back down the pyramid, aim to lift slightly more than you did for the same rep range on the way up (e.g. 10@50kg, 8@60kg, 6@70kg, 4@80kg, 2@90kg, 4@85kg, 6@75kg, 4@65kg, 10@55kg)


Scaling:
Push ups – if you can’t do at least 10 perfect push ups from the floor, use a box 

Top tip:
Focus on maintaining the same mechanics on the deadlift throughout the pyramid.