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Sep 27 2021
Tuesday 28/9/21 - Fools Gold
CROSSFIT
STRENGTH
Every 2 mins for 7 sets:
3 Hang power clean and jerks
* Build to a heavy 3 rep
CONDITIONING
AMRAP in 12 mins of:
6-9-12-15 etc reps of -
Row calories
Wall balls
FITNESS
On a running clock -
At 0
3 rounds of:
Row 500m (or 400m)
20 Rower tucks (or 14)
At 10
3 rounds of:
Bike erg 1k (or 750m)
20 Kneeling Plate halos (or 14)
At 20
3 rounds of:
Run 2 laps
20 Tuck ups (or 14)
At 32
2 sets of:
1 min max Bike erg calories
* Get into groups of 3 and rotate through
Sep 25 2021
Monday 27/9/21 - Ride on Time
CROSSFIT
CONDITIONING
4 rounds for time of:
1k / 800m Bike erg
400m run
30 Ab mat sit-ups
* 24 min cap
ACCESSORY
At 28 mins -
3 sets of:
15 second Tuck hold
30 Single leg v-ups
1 min plank
* rest 1 min
FITNESS
At 0
Row 5 x 200m (or 150m) each
At 11
EMOM 10:
10 Burpees (or 7)
* Do them fast!!
At 22
Ski erg 5 x 200m (or 150m) each
At 34
4 rounds of:
200m (or 150m) Row
10 Burpees
200m (or 150m) Ski erg
* 13 min cap
Sep 24 2021
Saturday 25/9/21 - Like Minded
CROSSFIT
CONDITIONING
With a partner -
For time:
4k Bike erg
50 Hang clean and jerks
50 T2B
100 Box jump overs
50 T2B
50 Hang clean and jerks
4k Bike erg
* Time cap 35 mins
Sep 23 2021
Friday 24/9/21 - 'Isabel +'
CROSSFIT
STRENGTH
Every 90 seconds for 10 sets:
3 Position Power snatch
* Build to a heavy of the complex
CONDITIONING
'Isabel'
For time:
30 Power snatches 62.5 / 45kg
* 7 min cap
At 10 mins -
100 Wall balls
* 5 min cap
FITNESS
On a running clock -
Row
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Echo bike
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Ski erg
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
* 40 min clock
Very similar to 2 weeks ago but our volume has increased by 10 cals at each station and the big difference is the 3 sets of 20 (15 or 12) cals.
Sep 22 2021
Thursday 23/9/21 - Snake Charmer
CROSSFIT
STRENGTH
EMOM 7 of:
Strict pull-ups
* Choose a number and hold across for all sets
CONDITIONING
AMRAP in 20 mins of:
2 Rope climbs
20 Alternating single leg squats
40 Double unders
FITNESS
With a partner -
2k (or 1500m) Bike erg (5 min cap)
then
3 rounds of (in any order)
50 (or 35) Wall balls
50 (or 35) KB swings
50 (or 35) Hand release push-ups
50 (or 35) Hanging knee tucks
then
2k (or 1500m)
* 30 min cap
Sep 21 2021
Wednesday 22/9/21 - Where's your Press at??
CROSSFIT
STRENGTH
Press 5-5-3-3-3-1-1-1-1
* Lift every 2 mins and build to a heavy single
CONDITIONING
4 rounds for time of:
25 / 18 Row calories
25 Push-ups
* 15 min cap
FITNESS
With a partner -
Alternating rounds 1:1
5 rounds each of:
15 (10 or 8) Assault bike cals
Run 200m (or 1 lap)
* 20 min cap (Goal is sub 2 min rounds)
At 22 mins -
10 (or 7) Synchro Burpees
Run 3 laps (together)
20 (or 14) Synchro Burpees
Run 2 laps (together)
30 (or 21) Synchro Burpees
Run 1 lap (together)
* 12 min cap
At 35 mins -
50 Synchro Mountain climbers
40 Synchro Bicycles
30 Synchro Single leg v-ups