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WOD
24 minute EMOM:

A) 80m run
B) 8 slamball to shoulder (50/30kg)
C) 40m baby carry


Scaling:
Slamball – select a weight you can keep moving for 8 reps

Top tip:

The baby carry will press against your diaphragm and make it hard to breath. Take shallow breaths and don’t panic!
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WOD

Chipper:
100 double unders
90 air squats
80m run
70 skaters
60 KBS (24/16kg)
50 sit ups
40 burpees
30 box jumps (24/20″)
20 pull ups
10 HSPU

Scaling:
Double unders – if you can’t do double unders, do 200 single skips instead
Kettlebell – select a weight that enables you to do at least 20 reps unbroken
Box jumps – step up if you’re not confident jumping
Pull ups – if you don’t have pull ups yet, do ring rows
HSPU – if you can’t do HSPU, do down dog HSPU

Top tip:
Keep grinding through and remember you only have to do each movement once, so it’s behind you once you’re through! Think about how you plan to break up each set before you start.

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WOD
A) Thruster: 3,3,3,3,3,3

B) 12 minute ladder 3,6,9…
> thrusters (42.5/30kg)
> burpee over bar

The thrusters will be from the floor, adding weight each set

Scaling:
Thruster – in the workout, select a weight that feels light

Top tip:
Keep moving through the burpees at a steady pace. It’s much better to go slow and steady than to rush through the first few and then stand with your hands on your hips gasping for air.
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WOD
25 min AMRAP in pairs (YGIG):
> row 21/18 cal
> 15 KBS (24/16kg)
> run 90m

One person rests while the other works

Scaling:
Row – the row will be capped at 1 minute in round 1. If you haven’t done 21/18 calories at that time, however many you have completed will be your target each round
Kettlebell – select a weight you can do 15 reps unbroken

Top tip:
Go hard! This is a high-intensity interval workout; go hard and you will get sufficient rest to recover before you go again. Don’t make the mistake of slowing down… you’ll give your partner more rest and then they’ll be able to go even faster!
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WOD
A) Push press: find a heavy 3

B) 15 min AMRAP:
> 10 DB front squats (22.5/15kg)
> 10 sit ups
> 10 DB Russian twists
> 10 DB snatch

Scaling:
Dumbbell – you will use the same dumbbell for all movements. Pick a weight you can keep moving for 10 unbroken reps.

Top tip:
Think about which movements you find most and least challenging… get your head down for the hardest and treat the least challenging as a recovery station.
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WOD
A) Back Squat 10-8-6-4-2-4-6-8-10

B) 5 rounds: 120m run + max UB pull ups

The focus today is the back squat. Add weight each set, building to a heavy double. Aim to lift slightly more each set on the way down than you did on the way up.

Scaling:
Pull ups – if you don’t have pull ups yet, substitute jumping pull ups 

Top tip:
Have an idea of what you’ll aim for on your 2 rep squat. The set of 10 should be about 50% of that weight.
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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.
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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.
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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.
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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.
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