WOD

400m ball run (9/6kg)
50 sit ups
50 pull ups
50 burpees
50 air squats
50 DB snatch (22.5/15kg)
400m run

Scaling:
pull ups – reduce the volume or scale to jumping pull ups
snatch – choose a weight you can keep moving

Top tip:
Keep chipping through the movements, keeping breaks short if you need them

WOD

A) Back squat 3,3,3,3,3,3

B) 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.

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 station

1. 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 off

Run + 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 8,6,5,4,3,2,2

B) 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 AMRAP
In 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!

WOD

50-40-30-20-10
> DB deadlift (22.5/15kg)
> air squat
80m farmers carry after each round

This one is a grind! Just keep going

Scaling:
Dumbbell – the DB weight should feel light (at first!). Scale accordingly

Top tip:
Your grip will be smoked from the deadlifts and carries; use the air squats as an opportunity to shake out your forearms.

WOD

A) Find a heavy triple clean

B) “Elizabeth”
21-15-9
> Cleans (60/42.5kg)
> Ring dips

Today is an opportunity to work on clean technique and build to a heavy triple (these do not have to be touch and go)

Scaling:
Clean – select a weight that you can keep moving
Ring dips – if you can’t do ring dips yet, use a matador with a band to assist you

Top tip:
Decide how you’re going to break up your dips, and don’t go to failure – always take a break when you have a couple left in the tank