WOD

20 minute AMRAP:
10 HSPU
10 pull ups
10 TTB
20 air squats

This push-pull mover will test your gymnastics capacity. Each movement uses different muscle groups, so you’ll get a chance to recover before each move comes around again.

Scaling:
Handstand push ups: if you have HSPU, but not very many, reduce the volume. If you don’t have HSPU, either scale to down dog HSPU or regular push ups (on a box if needed)
Pull ups: volume can be reduced, or scale to jumping pull ups
Toes to bar: scale to hanging knee raises if you can’t do linked TTB

Top tip:
Pick a scale and number of reps that you can do unbroken for the first couple of rounds. If/when you need to break up the reps, take short breaks, remember you’ll get a decent amount of rest for each muscle group before that movement comes around again.

WOD

A) Deadlift 8,8,8,8,8

B) In pairs:
5 mins max distance row
– rest 3 minutes –
5 mins max distance bike

The main focus today is the deadlift. Build weight through each set of 8 reps.

Scaling:
No scaling required

Top tip:
In the workout switch every 30 seconds. This should be a sprint.

WOD

4 rounds:
90 seconds on / 90 seconds rest
Run* + max reps:
A) Ball and body over box (50/30kg, 42″)
B) Sled drag (60/40kg)
C) Burpees
*run distance increases each round: 80m/120m/160m/200m

As the rounds progress the run gets longer, so you’ll have less time on the box, sled or burpees. Try to get as close to the previous round’s reps as possible.

Scaling:
Slamball& sled – the weight should be one you can move easily. Reduce if needed.
Box – the height can be reduced if you’re not comfortable going over 42″

Top tip:
Give yourself as much time as possible on the second movement by running fast and getting going as soon as you finish the run. You’ll have plenty of time to recover before the next round starts.

WOD

Clean: build to a heavy triple

WOD: 12 minute ladder 3,6,9… 
> thruster (42.5/30kg)
> burpee over bar

The focus today is the clean. We’ll spend plenty of time warming up and going through drills.

The thruster weight should feel very light in comparison!

Scaling:
Thruster – pick a weight that you could do at least 15 reps unbroken when fresh

Top tip:
BREATHE on the thrusters (breathe out at the top and bottom of each rep) and keep moving on the burpees; slow down if you want to, but don’t stop!

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.