WOD

A) Jerk: 3RM

B) 21-15-9
> pull ups
> TTB
> 1 min plank between rounds

Scaling:
Pull ups – scale to jumping pull ups if needed
TTB – scale to hanging knee raise if you can’t do sets of 3+ kipping unbroken

Top tip:
Have a plan on the pull ups and TTB; breaking each down into manageable sets with short rests

WOD

4 rounds of each station
Start every 4:00

A)
> 21/18 cal row
> 15 DB thrusters (15/10kg)
> 10 burpees

B)
> 10 burpees
> 15 DB thrusters
> 21/15 cal row

Do 4 times on A, then 4 times on B

Scaling:
Row – if you don’t hit the required reps in under 1:10 in round 1, reduce the number 
Thrusters – these should be unbroken, scale accordingly

Top tip:
The faster you go, the more rest you’ll get, so go fast! Can you complete all rounds in under 2:00?

WOD

A) Clean: build to a heavy triple

B) 10 min brutal EMOM:
> 9 KBS (24/16kg)
> 9 goblet squat (24/16kg)
> max push ups

Thanks to Blitz CrossFit for part B. This is so much harder than it looks on paper!

Scaling:
KB – select a weight which feels very comfortable at first. These catch up with you.
Push ups – use a box if you can’t comfortably do 10 unbroken

Top tip:
Start swinging at the very start of each new minute.

WOD

A) Back squat 5 x 5

B) 10 rounds:
30 second row
90 second rest

Ideally all sets of back squat should be at the same weight.

Scaling:
This is your workout – you select the weight so no scaling required

Top tip:
Go HAM on the row!! This is about I-N-T-E-N-S-I-T-Y!

WOD

“18 in 18”

18 reps of each movement:
1. KB deadlift (24/16kg)
2. KBS (24/16kg)
3. Goblet squat (24/16kg)
4. Pull up
5. Push up
6. Sit up
7. SA DB clean (22.5/15kg)
8. SA DB push press (22.5/15kg)
9. DB snatch (22.5/15kg)
10. Box jump (24/20″)
11. Split jump
12. Double under
13. Plate GTOH (20/15kg)
14. Plate Russian twist (20/15kg)
15. OH plate lunge (20/15kg)
16. Row (cal)
17. Burpee
18. Shuttle run

Scaling:
KB/DB/Plate – for all weighted movements, select a weight that will enable you to do each set unbroken
Pull ups – these can be kipping.  Scale to jumping pull ups if needed
Push ups – scale to knees if needed
Double unders – do 54 single unders if you don’t have doubles
Box jump – step up if you’renot confident jumping

Top tip:
This is a mover…. just keep grinding through!

WOD

“JT”
21-15-9
> HSPUs
> ring dips
> push ups

This workout is push-push-push. Scale accordingly!

Scaling:
HSPU – these can be kipping. If you can do HSPU but the volume is too high, reduce the number of reps (no fewer than 11-8-5). If HSPU aren’t happening, scale to down dog HSPU
Dips – these can be kipping.  If the volume is too high, reduce the reps (no fewer than 11-8-5). If you can’t do unassisted dips, you can use your legs for assistance
Push ups – if you can’t confidently do 20 reps unbroken when fresh, use a box

Top tip:
There is no respite from pressing in this workout! Always stop before you fail a rep – expect the push ups to feel much harder than normal and break them into small sets early on if needed.

WOD

10 rounds 90 secs on / 90 secs rest Row 15/12 cal 10 burpees max air squats Scaling: Row – you will be capped at 40 seconds in round 1; if you haven’t hit 15/12 cals by that point, sue the number you’ve got top as your scale for the remaining rounds Burpees – recue the number if you can’t do 10 fresh in 40 seconds Top tip: Go HAM on the row; the aim of the game today is intensity!

WOD

A) Deadlift 5 x 10 B) 4 rounds for quality: > 5 DB BOR each arm > 10 weighted push ups > 15 ring rows Scaling: DB – select a weight which is challenging for 5 reps Push ups – unweighted or from a box if you can’t do 10 unbroken reps Ring row – step away from teh rig to make these easier Top tip: BREATHE on the deadlifts; sets of 10 will get gassy!