WOD

20 minute AMRAP in pairs, YGIG
> Row 20/18 cal
> 10 push ups

Afterparty
10 minute EMOM: strict pull ups

This interval workout should be performed at high intensity, with an equal work:rest ratio (you rest while your partner works). Transition quickly from the row to the push ups.

Scaling:
Row – the row should take under 1 minute. If you haven’t hit 20/18 calories after 1 minute in round 1, reduce your calories to whatever you have rowed at that point.
Push up – these should be unbroken. Use a box if you can’t knock out sets of 10 from the floor.
Pull up – the 10 min EMOM is a chance to work on your pulling strength. If you can do pull ups, pick a number you think you can hold for the full 10 minutes. If you don’t yet have pull ups, either perform 1-2 negative pull ups each minute, or use a band which will enable you to get 3-5 reps each minute.

Top tips:
Get on to the rower as soon as your partner gets off. Go hard with a sprint start each round and try to hold a consistent time on the row.

WOD

Front Squat:
Build to a heavy 5, then perform 3 sets of 5 @ 80%

WOD:
5 rounds – 1 minute on / 1 minute off
> 5 slamball to shoulder (50/30kg)
> max air squats

Scaling:
You should be able to complete the 5 slamball to shoulder in 30 seconds; reduce the weight if necessary

Top tips:
We are looking for 5 quality reps on the front squat; don’t let ego get in the way of good movement! If you are new to front squat, this is a great opportunity to focus on form.

WOD

21-15-9
Deadlift (100/70kg)
Box jump (24/20″)
* 400m run after each round

You’ll need to focus on explosive power on the box jumps in this leg-heavy workout.

Scaling:
Deadlift – each set of deadlifts should be broken no more than twice. Reduce the weight accordingly if required.
Box jump – select a box height you are confident you can keep jumping to

Top tips:
Your legs will feel heavy after the deadlifts, so jump higher than you think you need to for the box jumps; especially for the first couple opf reps each round. Treat the run as recovery.

WOD

“Barbara”

5 rounds:
> 20 pull ups
> 30 push ups
> 40 sit ups
> 50 air squats

rest 3:00 between rounds

The goal of this benchmark CrossFit workout is to keep the intensity high and aim to complete each round in a consistent time. The relatively long rest after each round gives plenty of time to recover to hit the next round fresh and the movements all work different body parts so you should be able to keep moving. Then volume is high, so choose movement scales you are confident you can keep moving through the reps.

Scaling:
Pull ups – if you can’t do 20 pull ups in under 90 seconds, either reduce the volume or do banded pull ups
Push ups – if you can’t do 30 push ups in under 90 seconds, use a box at a height you can keep moving
Sit ups – reduce the volume if required

Top tip:
Focus on the mechanics of your weakest movement and make up time on your more efficient movements. 3 minutes is a lot of rest, so keep moving through the air squats; you’ll have time to recover and get your breath back.

Time cap: 40 minutes

WOD

Back Squat: 5 x 10

WOD:
Start at dead ball line
Slamball carry to try line (50/30kg)
Slamball carry to 22m
Slamball carry to halfway line
Slamball carry to far 22m
Slamball carry to far try line
Slamball carry to far dead ball line
* Run back to  start line after each carry before progressing the ball

Repeat coming back down the pitch

The focus of this session is the back squat. Ideally use the same weight throughout, but build over the sets if you’re newer to squatting.

WOD Scaling:
Slamball – reduce weight if necessary. It should be a weight you can confidently pick up and move with each time.

Top tips:
Treat the run as recovery as you get into the longer distances. You can carry the slamball however you like. If you carry it on your shoulder, try to switch sides each time.

WOD

21-15-9
> Toes to bar
> Burpee box jump over (24/20″)
50 double unders after each round

This workout will test skill under fatigue. We’ll spend time coaching the TTB and double under to find the appropriate scale.

Scaling:
TTB – the first round of 21 should be done in no more than 4 sets. If you can’t link TTB we’ll work on developing the kip and reduce the range of motion to hanging knee raises.
BBJO – the height of the box can be reduced if you aren’t comfortable jumping top 24/20″
Double unders – if you aren’t yet proficient in double unders, reduce the reps or scale to single unders but double the reps to 100.

Top tip:
Find a steady pace on the BBJO and try to stay relaxed on the double unders; TTB will get difficult pretty fast if your grip and shoulders are too tense on the skips.

WOD

Monday Runday: Benchmark 1

2 rounds, 90 seconds work / 90 seconds rest

200m run, plus max reps:
1) burpees
2) kettlebell swings (24/16kg)
3) goblet squats (24/16kg)
4) split jumps
5) DB snatch (22.5/15kg)

The aim of this HIIT session is to hit the run fast each time and get as many reps as possible of the other movement.

With equal work:rest you should have time to recover enough to hit each run hard.

We’ll repeat this benchmark workout in the future, so go as hard as you can and use this as a test in a few months’ time to see how much you’ve improved.

Scaling:
Run – if you can’t complete 200m in under 60seconds, reduce the distance
KB/DB movements – the weight should be something you can keep moving consistently. Reduce weight if necessary.

Top tip:
Don’t think about what’s coming next, simply focus on each run, then focus on the movement in hand; you’ll have plenty of time to recover during the 90 second rest period. In round 2, try to get the same number of each movement as you did in the first round (but no cruising on round 1!)

WOD

A) 10 minute EMOM: 15 push ups

The aim is to hold the same number of push-ups every minute for 10 minutes.

Scaling:
If 150 push-ups in 10 minutes seems daunting, reduce the reps to a number you think you’ll be able to hold all the way through. If you can’t yet do push-ups from the floor, reduce the range of motion by using a box and reduce the reps. We’ll guide you on the appropriate scale.

B) “Helen”
3 rounds for time:
> 400m run
> 21 KBS (24/16kg)
> 12 pull-ups

Everyone remembers their first CrossFit workout and “Helen” was mine (long before I could do a pull-up!). 

This workout is about intensity: go fast on the run, hold on for the kettlebell swings and keep the breaks short (if you need them) on the pull-ups.

Scaling:
Kettlebell – select a weight which would enable you to do 21 swings unbroken when fresh
Pull-ups – these should be done in no more than 3 sets each round. If you have a few pull-ups and want to practice these under fatigue, reduce the number. If you can’t do pull-ups yet, scale to ring rows.

Top tip:
Breathe out at the top of the KBS and don’t grip the kettlebell too hard. The swings should give you an opportunity to get your breath back after running hard, and you’ll want to save your grip for the pull-ups.

WOD

500m row
21-15-9
> ring dips
> DB snatch (22.5/15kg)
500m row

Treat the first row as a workout in itself; this should be an all-out sprint. You’ll be gassed for the middle part of the workout but try to keep moving, then see how close you can get to your first time in the second row (don’t expect to match it!)

Scaling:
Ring dips – pick a scale that enables you to do the first set in no more than 3 sets, either by reducing the number of reps or using your legs for assistance. Whichever scale you use, ensure you maintain a full range of motion, with arms locked out at the top and shoulders touching the rings at the bottom of the dip.
Snatch – these should be done unbroken. Decrease the dumbbell weight accordingly.

Top tip:
To get the intended stimulus from this workout, give it everything in the first row. The aim is to work through the ring dips and snatches under fatigue; if you need to break them, keep your rest periods short. Just hold on for the second row!

Afterparty:
3 rounds for quality
> 15 Bulgarian split squats each leg
> 15 medball sit ups