A. EMOM x 7:
2 Front Squats 80-85%

B. EMOM x 7:
Pull-ups
*Choose your own reps with the aim of maintaining across the 7 rounds.
*You may choose any style of pull-ups. The style should be maintained across and representative of what you’re training for.

C. EMOM x 7:
Dips
*Choose your own reps with the aim of maintaining across the 7 rounds.

Notes: The clock will be running continuously throughout this workout and it will be up to you to manage your time and rest between the three elements.

Complete as many rounds and reps as possible in 9 minutes of:
15 Box jumps, 24/20″
12 Push press, 50/35kg
9 Toes-to-bar

Rest 1 min.

Complete as many rounds and reps as possible in 8 minutes of:
15 Box jumps
12 Push press
9 Toes-to-bar

Notes: More Open prep work here. This is another one of those workouts that is longer with more reps than you would choose for yourself. Originally 18 minutes, this time broken into 2 intervals with only 1 min. in between. Set a pace as though you are working all the way through and use the minute rest break to re-assess your strategy if you’ve gone out too hard.

7.00am
Let’s see how the weather looks to see if we can go outside. It’s been a hard week so today’s session will be a bit more about fun and a bit less about intensity.

8.00am (courtesy of CrossFit Invictus)
A. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean 100/70kg
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B. Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches 60/40kg
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters 60/40kg
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D. Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

 

Read: How to get a Muscle-up (and repeat it).

[A] Deadlift
10 x 50%
8 x 60%
6 x 70%
4 x 80%
2 x 90%
*Rest 2 min. between sets.

[B] For time:
50 KB Swings
25 Box Jumps
40 KB Swings
20 Box Jumps
30 KB Swings
15 Box Jumps
20 KB Swings
10 Box Jumps
10 KB Swings
5 Box Jumps

Notes: The aim of the game for Part B is to keep moving. The weight and height are up to you but don’t get carried away and make this about going the heaviest/highest. The best effect will come from picking a weight/height that induces the least rest (without totally dogging it of course!). As a guide for the KB, pick a weight that gives you a shot to get the first 50 reps UB and for the BJ mix and match styles (re-bound, jump up/down, step up/down) to keep moving.

 

Five rounds:
8-10 Bent Over Row
Rest 45 sec.
60 sec. Candlestick
Rest 45 sec.
10-20 Evil Wheel
Rest 45 sec.
Max Effort L-sit
Rest 45 sec.

Notes: While this workout is not for time, by sticking strictly to the 45 sec. rest breaks you will find that there is certainly a conditioning effect. For the B.O.R., pick a weight that is quite maximal for 10 reps in the 1st round and try not to let it slide under the 8 as the rounds go on. If your L-sit is short or non existent you can scale back by bending at the knees or through plank variations.

 

Perform as many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
1 Snatch

Notes: The score for this workout is your total kg snatched. The load us up to you, so if you’re awesome at Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) you might get away with a lighter snatch and still get a good score. Or, if you’re a weightlifting guru you might get away with not so many rounds and a big snatch each round. Ultimately, as is the goal of CrossFit, the person with the best spread of abilities should come out on top.

Perform as many rounds as possible in 6 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 1 min.

Perform as many rounds as possible in 5 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Rest 2 min.

Perform as many rounds as possible in 4 min of:
5 Power Clean 65/45kg
10 Toes to Bar
15 Wall Ball 10/6kg (9ft for ladies)

Notes: This is an interval version of CrossFit Open workout 11.5 which was a continuous 18 minute AMRAP. Why split it into intervals? The intervals allow you to play around with different pacing/strategy and the rest breaks give you an “out” if you get it wrong. My suggestion is that you hit the 6 min. interval as though you were working for 18 min. continuously and see how you feel by the 6th minute. If you get it wrong and go out too hard, you at least have a rest break after 6 minutes to sort it out and if you go too easy you can learn from this and find ways to pick it up in the latter intervals.

 

7.00am
This session will be run as an indoor/outdoor obstacle course/circuit.
AMRAP in 30 min:
Run from back door to hill (between gym and bridge)
10 x Hill Run (1 = up & down)
30 Box Jumps/Step-ups (under bridge)
10 x Hill Run
Run to front door of gym around park
Overs and unders x 10m
Bear Crawl 10m
Walking Lunge to back door
Repeat!!!

Confused? It will all make sense when you get to the gym in the morning – should be a good fun session.

8.00am
Come in and see!

Check out our latest Athlete Spotlight featuring Nikki.

Five rounds:
DB Bench Press 8-10 Reps
Row 400m
Rest as necessary between exercises.