“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
* warm up with each of the lifts, have an idea of the numbers you want to hit & remember to take into consideration your present circumstances.
Take no more than 3 attempts for each lift, starting with the Back Sqaut & shouldn’t take more than 10-12mins […]
A. 1min to establish
Max effort Strict HSPU
T2B
Box jumps
Burpees
*3min rest between each
B. 1km Row for time
A. Bench Press (working around 80% of 1RM)5-5-5-5-5
Rest 2-3mins between sets:
B. In Pairs for time:
Cal Row
25-20-15-10-10-15-20-25
Example…
You go I go
Partner 1 25cal
Partner 2 20cal
Partner 1 15 cal
Partner 2 10cal
Partner 1 10 cal
Partner 2 15cal
Partner 1 20cal
Partner 2 25cal
EXTRAS
5 Rounds of
Barbell BOR 8-10 reps @2011
Rest 30 seconds
DB Triceps extension @2011
Rest 2mins
Or/and
42-30-18
Wall Balls 9/7
GHDs/Sit Ups
A. Every 3 minutes for 15 minutes
OHS x 2
B. 8 Min AMRAP of:
10 Hang Power Snatch 50/35
10 T2B
EXTRAS
5 Sets of
Snatch pulls x 3 @100% of 1RM
Rest 90 seconds between sets
A. 10mins to establish a 3RM Pull Up
B. In Pairs
20x Rope Climb
30/20 Row
300m Run
30x Thrusters 70/45
*partners swap over when completing the row/run.
Extras
Every 3mins 400m run, any remaining time ME Target Burpees (6”target above finger reach)
Rest 3 mins
4 Rounds
A. 6min AMRAP30-20-10
Alt DB Snatch 22.5/15
Down Ups
REST 6mins
B. 6min ARAMP
30-20-10
Wall Balls
DUs
REST 6mins
C. 6min AMRAP
30-20-10
KB Swings 24/15
Box Jumps 24/20
EXTRAS
6 Sets of of:
2x Hang Power Clean
1x Hang Squat Clean
Rest 2mins between sets
A. Front Squat 5-5-5-5-5 @ 75-80% of 1RM
Rest 2mins between Sets
B. 4 Rounds of:
6 Strict HSPUs
12 Pistols (alternating)
14 Pull ups
EXTRAS
4 Rounds
45 seconds Hollow Holds
30 rest
45 second Dish/Back extension
30 rest
CLASS
First part of the class working on mobility & building up to singles.
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
*Today’s focus is on strength & efficiency under load.
EXTRAS
Assault […]
A. Every 3 mins for 15mins Back Squat x3
B. 3 rounds of
800m Run, rest 3 mins between sets
EXTRAS
Five Sets of:
ME Strict Chin Ups in 30 seconds,
Rest 30 seconds
30/45 seconds Hollow Rocks/Holds
Rest 2 mins
CLASS
In Pairs
20 AMRAP
20 Power Snatch 60/40
20 BOBs
20 STOH 60/40
20 T2B
*scale weight approximately.
EXTRAS
Every 90 seconds, for 9 minutes (3 sets of each)
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 20m each arm.