Monday
FITNESS
Every minute on the minute for 10 minutes
Minute 1: 10 Thrusters 42,5/30 + max calories Assault bike
Minute 2: 5 strict pull ups + max bar facing burpees
PERFORMANCE
Every minute on the minute for 10 minutes
Minute 1: 10 power snatches 50/35 + max calories Assault bike
Minute 2: 5 strict pull ups + max bar facing burpees
Tuesday
5 rounds for time
20 push ups
20 kettlebell swings
20 box jumps 24/20
Wednesday
Thruster or Cluster
3RM
2RM
1RM
Thursday
For time
15/12 cal row
4 burpee pull up
15/12 cal row
8 burpee pull up
15/12 cal row
12 burpee pull up
15/12 cal row
16 burpee pull up
15/12 cal row
20 burpee pull up
Friday
40:00 amrap
80 double unders
80m dumbbell farmer carry 22,5’1/15
80m sandbag carry 60/40
800m run
Saturday
SKILL DAY
12 minute AMRAP
10 DB ohs (right)
5 BMU
10 DB ohs (left)
15 T2B
Sunday
CATCH UP DAY
or
FOCUS DAY
Paused back squat
5x3 @ @ 70% of 1 RM (:3 sec pause in bottom)
*+2,5kg each side on last week
Backrack reverse lunges 4x16 (7 each leg) RIR 2
*same weight as last week
Hip Thruster 4x10 RIR 2
*same weight as last week
Get in contact with us
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Get started with the trial
Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.