CROSSFIT TOTAL

WORKOUT OF THE DAY

WARM-UP

6 minute EMOM
1 – 30 sec Hollow Hold
2 – 30 sec Arrested Superman Hold

STRENGTH

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

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SATURDAY CLASS FOLLOWED BY TEAM WORKOUTS AT 9

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Strict Press @ 70% of your 1RM from the rack

5 sets of:

3 Push Jerks

* building weight

CONDITIONING

5 rounds for time of:

15 cal Row or Bike

5 Burpees

10 Russian Kettlebell Swings 24/16kg

* Rest between sets for as long as it took you to complete the set

 

9AM WORKSHOP – TEAM WORKOUTS

A. In teams of 3, perform a 10 min AMRAP of:

5 Burpee Box Jumps

10 Push-ups

15 Squat Jumps

* alternate full rounds

B. In teams of 3, complete:

200m Run with 1 x 12kg Slamball (the whole team runs)

60 Slamballs

60 Anchored Straight Leg Raises

60 Squats (holding the Slamball)

60 Russian Twists (holding the Slamball)

60 Thrusters (holding the Slamball)

200m Run with the Slamball

C. If there is a time, a Coach-led Ab smash

 

 

CHOOSE YOUR OWN ADVENTURE DAY

WORKOUT OF THE DAY

CONDITIONING

1600m Run

Alternate every 400m from easy to moderate.

STRENGTH

3 sets of:

12 Cossack Squats (back racked weight) @20% of 1RM Back Squat (6 each leg)

*1 sec pause at the bottom

10 Single Leg Romanian Deadlifts at same weight (5 each leg)

OPTIONAL MOBILITY

3 sets of:

10m Ostrich Walk

20 sec Backbend on floor. Scale to 20 sec Arrested Superman hold

-then-

5 min Squat

-then-

2 sets of:

1 min Couch Stretch on each leg

OPTIONAL FUNCTIONAL BODYBUILDING

3 sets of:

10 Filly Press (each arm)

10 Self Supported DB Rows (each arm)

-then-

3 sets of:

10 Single Arm Bicep Curls (each arm)

10 Tricep Kickbacks (each arm)

-then-

3 sets of:

10 Pronated Bicep Curls (barbell)

10 Diamond Push-ups

OPTIONAL ZUU

In pairs, 3 rounds of:

1 lap Bear Crawls

Partner performs Mustangs

-then-

3 rounds of:

20 Push-ups

Partner performs Kick Sits

-then-

3 rounds of:

10 Frogs

5 Explodes

Partner performs Deep Squat

HUMP DAY WORKOUT

WORKOUT OF THE DAY

CONDITIONING

A. 4 sets of:

400m Runs (easy pace with a focus on breathing)

B. 12 min EMOM

1) 10 Hang Power Snatches

2) 15 Wallballs

3) 5 Overhead Squats + 3 Burpees

 

PARTNER WORKOUT

Here’s a little video about a time when a group of CrossFit champions did some training with the Navy Seals.  It’s a good series if you get time to watch them all.  The biggest takeaway from it is the mental toughness required to get through the training.

WORKOUT OF THE DAY

STRENGTH

Gymnastics Circuit

4 sets of:

6 Chinese Dips or Push-up variations

3 Banded and Seated Muscle Up Drills

6 Ring Pull-ups/Ring Rows

6 Supinated Bentover Rows

CONDITIONING

In pairs, for time:

21-15-9-15-21

Ring Rows

Front Squats 40/30kg’

Box Jump Overs

*every minute on the minute, 6 synchro Kettlebell Sings 24/16kg

 

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