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Jun 22 2021

Wednesday 23/6/21 - Stuck in the Mud

CROSSFIT

STRENGTH

Split jerk 7 x 2 reps

* Lift every 2 mins

CONDITIONING

With a partner and working 1:1 - 

3 rounds each of:
500m / 400m Bike erg
15 STO 
500m / 400m Bike erg
* 18 min cap

FITNESS

Working 1:1 with a partner -

1 - 4 laps of 100m track
(Complete 1 lap each then 2 laps each then 3 each etc.)
* 12 min cut off

At 14 mins -
Every 4 mins for 3 sets of:
10 DB step ups / leg
20 Box bridges
10 DB curl and press
20 Box dips

At 28 mins -
4 - 1 laps of 100m track
(Complete 4 laps each, 3 laps each etc.)
* Cut off at 40 min mark

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Jun 21 2021

Tuesday 22/6/21 - Deadly Seas

CROSSFIT

STRENGTH

Deadlift 
3 reps @ 72%
3 reps @ 82%
3+ reps @ 92%
* Lift every 3 mins

CONDITIONING

4 rounds for time of:

10 Deadlifts 
25 / 18 Row calories
50 Double unders 
* 14 min cap

FITNESS

Every 3 mins for 10 sets:

10 (or 6) Echo bike cals
10 (or 6) Burpees
10 (or 6) Assault bike cals

At 32 mins -
Every 3 mins for 2 sets:
20 Single leg v-ups
40 Side to side touches
60 Bicycles

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Jun 19 2021

Monday 21/6/21 - More Murph Work

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

Run 200m
15 Pull-ups 
30 Push-ups 
45 Squats 

ACCESSORY

At 32 mins - 

3 sets of:
10 Plank walk ups
20 Mountain climbers
30 second Hollow hold
* rest 60 seconds

FITNESS

With a partner and on a running clock - 

Part 1.
8 min cap to complete -
1700m (or 1400m) Bike erg
800m (or 600m) Row
Max metres Bike erg
* 2 min rest

Part 2.
8 min cap to complete -
800m (or 600m) Row
1700m Bike erg
Max metres Row
* 2 min rest

Part 3.
8 min cap to complete -
1700m (or 1400m) Bike erg
800m (or 600m) Row
Max metres Bike erg
* 2 min rest

Part 4.
8 min cap to complete -
800m (or 600m) Row
1700m Bike erg
Max metres Row

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Jun 18 2021

Saturday 19/6/21 - Travel Buddy

CROSSFIT

CONDITIONING

With a partner - 

3 rounds of:
800m Run 
30 Clean and jerks 
30 CTB pull-ups 
1600m Bike erg 
* 35 min cap

FITNESS

With a partner and on a running clock -

100 (or 70) Row cals
100 Synchro Air squats
80 (or 50) Ski erg cals
80 Synchro DB Push press
60 (or 40) Row cals
60 Synchro Walk lunges
40 (or 25) Ski erg cals
40 Synchro DB Renegade rows (1 each arm = 1 rep)
20 (or 14) Row cals
20 Synchro Burpees

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Jun 17 2021

Friday 18/6/21 - Be Brave

CROSSFIT

STRENGTH

Press
3 reps @ 72%
3 reps @ 82%
3+ reps @ 92%
* Lift every 3 mins

CONDITIONING

5 rounds of - 

AMRAP in 2 mins:
30 / 21 Echo Bike calories
Max Wall balls in remainder
* rest 2 mins after each round

FITNESS

5 rounds for time:

20 (or 14) Bike erg calories
20 (or 14) KB swings
20 (or 14) Row calories
20 (or 14) Box jumps or Step ups
20 (or 14) Ski erg calories
* 30 min cap

At 32 mins -
20 Bicycles - 20 sec Plank
30 Bicycles - 30 sec Plank
40 Bicycles - 40 sec Plank
30 Bicycles - 30 sec Plank
20 Bicycles - 20 sec Plank
* Complete altogether

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Jun 16 2021

Thursday 17/6/21 - Bike Path

CROSSFIT

STRENGTH

Ring muscle up skills

CONDITIONING

For time:

3k / 2.6k Bike erg (6min cap)
then
5 rounds of:
30 Double unders 
20 KB swings
10 Box jumps (must step down)
* 20 min cap

FITNESS

Working 1:1 with a partner - 

25 min clock to complete -
Run 3 x 400m (or 300m) each
Assault bike 4 x 30 seconds each
Row 5 x 20 (or 15) calories each
* Rest as little or as much as needed between each block of work. Use the time wisely!

At 30 mins -
DB Bicep curl ladder 1-10 reps
Hand release push-up 10-1 reps
* 8 min cap

 

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