WOD

A) 20 min clean EMOM
1-5: 5 reps
6-10: 3 reps
11-15: 2 reps
16-20: 1 rep

Increase load as you progress

B) “Bronco test”
5 rounds:
20m shuttle
40m shuttle
60m shuttle

This is a benchmark NZ rugby fitness test. See where you sit – sub 4:30 is excellent, sub 5:00 is very good. Whatever your time, log it as we’ll test this one again!

Scaling:
No scaling required

Top tip:
Focus on identical movement for every clean. Only increase the load if you’re hitting great positions every rep.

WOD

A) Press complex: 10 rounds off 1:30
1 strict press + 2 push press + 3 push jerk

B) 7 minute AMRAP
21 air squats
14 snatch (35/25kg)
7 push ups

Scaling:
Snatch – use a weight which feels light. You should do these unbroken at least for the first couple of rounds
Push ups – us a box if needed

Top tip:
Don’t start too heavy on the push complex; you can increase the weight in the later rounds if you’re feeling strong

WOD

A) 10 min alt. EMOM
odds: 5 L-sit ring pull ups
evens: 10 ring dips

B) 20 min AMRAP in pairs, YGIG
15/12 cal row
20 DB snatch (22.5/15kg)
10 burpees

Scaling:
Ring pull ups and dips – you can reduce the volume or use your legs for assistance if needed
DB – select a weight you can keep moving fluidly for 20 reps

Top tip:
The AMRAP is a high intensity interval session; to get the right stimulus you should sprint the row and move quickly onto the snatch and burpees. You’ll have plenty of time to recover while your partner goes.

WOD

A) Back squat 10, 8, 6, 4, 2, 2
Then 3 x 10 @ 60%

B) 150 KBS* for time (24/16kg)
*15 sit ups every time you break

Scaling:
Use a kettlebell you are confident doing at least 30 unbroken swings when fresh

Top tip:
For the swings, hold onto the kettlebell for as long as poss; you can normally crank out a few more reps than you think!

WOD

20 minute AMRAP:
40 double unders
200m run
10 overhead squats (42.5/30kg)

Credit: CrossFit Linchpin

Scaling:
The intention is that you keep moving for 20 minutes so scale accordingly
Double unders – if you can’t confidently string these together, reduce the number or do 120 single skips each round
OHS: reduce weight if necessary or do front squat if you struggle with the overhead position due to mobility

Top tip:
Steady pacing throughout is key in this workout. 

WOD

A) 15 minute EMOM: 3 hang snatch

B) 10 rounds off 45 seconds: run 100m

Focus today is the snatch and we’ll spend lots of time working on this movement

Scaling:
Reduce distance on the run if you drop below 30 seconds

Top tip:
Start light on the snatch and increase the load as you progress if it feels good. Today’s session is about getting in some quality volume.

WOD

Open Workout 14.5

21-18-15-12-9-6-3
> thruster (42.5/30kg)
> burpee over bar

Scaling:
Thruster – select a weight that feels light at first. Ideally get through the early rounds with no more than 2 breaks
Burpee – ideally you will jump down and up for the buropee with a two-fotted jump and land over the bar. Make it easier by stepping and/or doing a one footed hop over the bar. 

Top tip:
BREATHE! This workout will feel horrible; it’s supposed to! Pick a steady pace on the burpees – do not rush. 

WOD

‘A) Deadlift 10,8,6,4,2,2

B) “Annie”
50-40-30-20-10
> double unders
> sit ups

Scaling:
Double unders – if you can’t confidently string together sets of 10+, reduce the volume (no fewer than 10-8-6-4-2), or do triple the number of single skips

Top tip:
Double unders are one of the most frustrating movements to learn but, once you get them, they are super satisfying and give a brilliant cardio and shoulder blast! Take time learning and try not to get frustrated… it’ll be worth it
If you’re confident with double unders, get them squared away quickly and move steadily throguh the sit ups, without breaking if possible.

WOD

A) Front Squat
Build to a 3RM then drop to 50% and perform 3 sets of 10

B) 16 minute alternating EMOM:
1. 5 BOR each arm
2. 15 push ups
3. 5 strict CTB pull ups
4. 10 DB strict press

Scaling:
Push ups: first, reduce the volume. If you don’t have full push ups, use a box at a height that is challenging for 5-10 reps
CTB: first, reduce the volume (no fewer than 3). If you don’t have CTB, reduce to regular pull ups. If you don’t have pull ups, use a band that is challenging for 5 reps

Top tip:
The focus today is the front squat, looking for consistent range throughout

WOD

12 rounds – 1:30 on / 1:30 off

Run* plus max:
A) Slamball to shoulder (50/30kg)
B) KBS (24/16kg)
C) Burpees
alternating between A, B, C each round

* Run distance increases every 3 rounds:
1-3: 80m
4-6: 120m
7-9: 160m
10-12: 200m

Scaling:
Slamball: use a weight you can move confidently
KBS: use a weight you can do at least 20 unbroken when fresh

Top tip:
Start moving on the ball/KBS/burpees as soon as you get back from the run. As the run distance increases, your time on the work station gets shorter, so get as many reps as possible. You’ll have plenty of time to get your breath back in the rest interval.