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

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