Fitter Stronger Tougher
Jul 23 2021
Saturday 24/7/21 - DT Grande
CROSSFIT
CONDITIONING
In teams of 3 -
For time:
Run 800m (together)
150 Deadlifts
Row 1200m / 900m (relay style)
120 Hang power cleans
Bike erg 2400m (relay style)
90 STO
Run 800m (together)
* 35 min cap
Jul 22 2021
Friday 23/7/21 - Swing and Bring
CROSSFIT
CONDITIONING
For time:
45 KB swings
800m / 600m Bike erg
35 KB swings
1600m / 1200m Bike erg
25 KB swings
2400m / 1800m Bike erg
15 KB swings
* 25 min cap
FITNESS
'Mikko's Sprint Day'
Every 30 seconds for 12 rounds -
Row calories
Ski calories
Echo calories
* 90 second rest after each round. Choose calories based on half of your Mikko target and aim to hold on each machine!
Jul 21 2021
Thursday 22/7/21 - The Top Floor
CROSSFIT
CONDITIONING
AMRAP in 20 mins of:
30 / 20 Ski erg calories
15 Strict pull-ups
30 / 20 Row calories
15 Bench press
FITNESS
4 rounds of:
1000m (or 800m) Bike erg
20 (or 12) Jump squats
30 (or 20) Assault bike calories
20 (or 12) Lunge jumps
* As a guide move on from the cardio piece at 2 mins if you have not completed either target.
30 min cap
At 33 mins -
2 sets of:
30 Glute bridges
25 Ab mat sit-ups
20 Good mornings
* 1 min rest between sets
Jul 20 2021
Wednesday 21/7/21 - Going Under
CROSSFIT
STRENGTH
Front squat 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep
CONDITIONING
For time:
30 MB squat cleans
15 T2B
24 MB squat cleans
12 T2B
18 MB squat cleans
9 T2B
12 MB squat cleans
6 T2B
* Time cap 12 mins
FITNESS
Every 5 mins for 6 rounds (or every 6 mins for 5 rounds):
300m (or 200m) Run
20 (or 12) Row calories
10 (or 6) Ski calories
5 Burpee broad jumps
At 35 mins -
1 set of:
1 min max Plank walk ups
1 min Mountain climbers
1 min Side plank lifts (30 seconds each side)
