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Wednesday 30 August WARM UP EMOM WARM UP = 10 minutes EVEN MINUTES: 10 kipping swings + 10 air squats ODD MINUTES: 10 empty bar stoh + 4 bar over burpees SKILL RIG TEKKERS - 15 minutes L1: Practice your current rig goat L2: Practice your current kipping pullups scale L3: Practice kipping in bands, then set up your jumping pullups for the WOD. WOD For time: 100 thrusters @ 42.5/30kg Every time you break: 4 pullups AND 6 push ups 20 minute CAP GO LIGHT!!!  Monday 29 August Skipping warm up - 10 mins 20 bounces 20 penguin bounces 20 single skips 20 tall singles 20 double unders 20 triple unders SQUAT SNATCH -15 MINS L1: 5 x 5 snatch balance, increase weight each round L2: 5 x 4 power snatch, unbroken, build to more than WOD weight WOD 5 rounds for time of: 50 double-unders / stick jumps 15 squat snatch @ 35/25kg 15 burpees 20 minute CAP  Friday 25 August
WARM UP Complete in any order: 1. 2 mins couch stretch each side 2. 14/12 calories on assault bike 3. Gut smash 4. 12 burpees STRENGTH WARM UP Perform warmup build sets of 5-5-5-5 back squat before starting 3s HEAVY DAY! 3-3-3-3-3 Back Squat DEPTH. IS. KING. If you are physically capable of breaking parallel, you must for the squat to count! Thursday 24 August
Warm up, everyone - 8 mins 20 Small bounces on the toes 20 Penguin jumps! (Slightly taller bounces on the toes, slap your hands against your thighs twice at the top of each jump.) 20 single skips 20 double unders 20 triple unders Handstand work - 15 mins L1: Practice slalom HSW L2: Practice HSW L3: HS practice and tekkers WOD 5 rounds of: 2 min triple under / du / single under 1 minute of handstand walking / bear crawl with wallball Rest 1 minute 2 scores = # triple/double unders total feet distance walked (counted in 5 foot intervals only) Scaling: You must have previously done at least a 5 foot handstand walk to do HSW in the WOD. At least 3 triple unders previously to do TUs in the WOD. COOL DOWN 1. Roll calves with foam roller/ball, 1 min each side. 2. Standing roll down, 3 times 3. Across the chest deltoid stretch Wednesday 23 August WARM UP 3 rounds 10 single kb American swings 10 tall wallballs CONDITIONING Tabata - 4 mins each movement Double kb/db strict press (4 mins) rest 2 mins Double kb/db front squat (4 mins) rest 2 mins Double kb Russian swing (4 mins) You can use a different weight for each set. Keep only the LOWEST score from each set. 2 mins rest after TABATA, Then 7 minutes to find your 1 rep max THRUSTER COOL DOWN CrossFit Savasana / Apnea Breathing Savasana (sha-vas-a-na) is The Corpse Pose in yoga and is designed to focus you on your breathing. Lay on your back. Breathe in through your nose for a count of 4. Hold for a count of 12. Breathe out for a count of 8. REPEAT 5 TIMES  Tuesday 22 August WOD For time: 20 min AMRAP Bike 500m / Row 250m / Run 200m 2 target burpee Bike 500m / Row 250m / Run 200m 4 target burpees... Add 2 target burpees each round Rotate between cardio elements  Monday 21 August Movement review: Sumo Deadlift High Pull 4 rounds 20 sumo deadlift high pull @ 60/42.5kg 35 sit ups 20 MIN CAP  Friday 18 August 1RM BOX JUMP DAY! WOD - KELLY 5 rounds 400m run 30 box jumps @ 24/20" 30 wallballs  Thursday 17 August
WOD 20 min AMRAP 15 clean and jerks @ 60/42.5kg Rest 1 minute 15 clean and jerks @ 70/50kg Rest 1 minute 15 clean and jerks @ 85/60kg Rest 1 minute If you make it all the way through, deload back to your start weight and go again! Scaling options They select three weights LIGHT = Easy touch and go for 7-10 MEDIUM = Touch and go for 5s HEAVY = Singles or 2s Wednesday 16 August Mary XXX Complete as much as possible in 20 minutes of: 10 (15, 20, 25, 30) HSPU 20 (30, 40, 50, 60) pistols, alt 30 (45, 60, 75, 90) pull-ups Reps increase as described each round (i.e, go from 30 pullups to 15 HSPU, 30 pistols, etc.) Scaling HSPU = push press PISTOLS = box drops PULLUPS = abmat sit ups |
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