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Jul 24 2021
Monday 26/7/21 - Pocket Rocket
This is the last week of training leading into 'Murph' this Saturday. It has been great seeing the work put in on the Monday sessions and believe me it will make a difference come this Saturday. As a heads up for anyone coming in on Saturday, make sure you arrive a little earlier than normal to go through some of your own movement and mobility to prepare. We will not get a great deal of time to warm up in the session and with a 60 minute cap each class will run a little over the scheduled time. Good luck and enjoy one of the great CrossFit Hero WOD's!
CROSSFIT
CONDITIONING
Every 5 mins for 6 rounds of:
Run 400m
6 Deadlifts
9 Pull-ups
15 Push-ups
21 Air squats
FITNESS
With a partner -
2 rounds of:
1500m (or 1200m) Row
1500m (or 1200m) Ski
3000m (or 2400m) Bike erg
* 33 min cap
At 35 mins -
AMRAP 5:
20 Flutter kicks
20 H-ups
20 Plank climbers (Mountain climber from plank position)
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)
Jul 19 2021
Tuesday 20/7/21 - The Echo Calls
CROSSFIT
STRENGTH
Push jerk 7 x 2 reps
* Lift every 2 mins and build to a heavy 2 rep
CONDITIONING
AMRAP in 10 mins of:
10 Box jumps
15 Push jerks
20 second Echo bike sprint
* Score is total number of Echo bike calories
FITNESS
On a running clock and with a partner -
AMRAP in 20 mins:
(Alternating full rounds)
4 DB Renegade rows
8 DB Static lunges / leg
12 DB curl and press
* Partner accumulates Row calories while DB work is being completed
At 24 minutes
5 sets of:
7 Kneeling DB Pallof press
14 DB OH tricep ext
30 second Hollow hold
* Perform synchro with partner and rest 1 minute after each set