WOD

A) Push Press: find a 5RM

B) “Grace”
30 C&J for time (60/42.5kg)

Scaling:
Select a weight you can comfortably keep moving for part B. This is not a day to go heavy on the C&J!

Top tip:
Dip slow, drive FAST on the push press. You should explode with the legs, squeezing your quads hard.

WOD

“Helen”

3 rounds for time:
> Run 400m
> 21 KBS (24/16kg)
> 12 pull ups

The intended stimulus of this benchmark workout is that you keep moving all the way through; make the run hard, hold on through the KBS and scale the pull ups if you need to.

Scaling:
Kettlebell: select a weight you could do 21 unbroken reps fresh
Pull ups: either reduce the volume or do jumping pull ups if you don’t have pull ups yet

Top tip:
Breath out at the top of each KBS and hold on! This is a chance to steady your breathing after the run and, if you’ve selected your weight appropriately, you should be able to get through these unbroken

WOD

5 rounds:

> 10 burpee box jump overs (24/20”)
> 20 DB snatch (22.5/15kg)

Scaling:
Box jump – reduce the height if you aren’t confident jumping 
Dembbell – choose a weight you can keep moving for 20 reps

WOD

4 x 8 minute EMOMs:

A) 30 sec WattBike sprint
B) 15 KBS (24/16kg)
C) 40 double unders
D) 15 DB deadlifts (30/20kg)

You’ll do 8 minutes on each movement before moving on to the next. 1 minute rest between stations.

Scaling:
KBS – choose a weight that enables you to do 15 unbroken swings each round
Double unders – either reduce the volume or do 30 seconds DU practice each minute
Deadlifts – choose a weight that enables you to do 15 unbroken reps each round

Top tip:
Keep the swings and deadlifts unbroken or the rest will quickly disappear!

WOD

A) Back Squat: 3,3,3,3,3,3

B) 10 min EMOM: 5 strict pull ups

The focus today is the back squat, building weight through the sets.

We’ll do some strict pull up work afterwards.

Scaling:
Pull ups – volume can be reduced or you can do banded pull ups

Top tip:
Build weight through the squats, taking plenty of rest (2-3 minutes) between the later sets

WOD

21-15-9

Deadlift (50/35kg)
Front squat (50/35kg)
Push up

Scaling:
Barbell – you’ll use the same bar for the deadlift and front squat. You’re likely to be limited by the front squat weight rather than deadlift. Select a weight that will enable you to do the set of 21 with no more than 1 break
Push up – the volume of reps can be reduced or you can do push ups on your knees if you can’t do full pull ups

Top tip:
Get your head in the game for the front squats; you’ll be taking the bar from the floor each time, so don’t break unnecessarily.

WOD

5 rounds off 5:00
> 1 min max distance row
> 400m run

You score in this workout will be twofold:
1) row distance each round
2) run time each round

Top tip: the faster you run, the more rest you’ll get before the next round starts!

WOD

CrossFit Total

1RM back squat (15 mins)
1RM strict press (12 mins)
1RM deadlift (15 mins)

This is a great opportunity to test where you are now with these three power lifts.

Make sure you log your lifts as they’ll be useful for calculating future percentages and tracking progress over time.