At Minute 0:00
At Minute 12:00
Run 1 Mile
At Minute 24:00
Cardio and Recovery Day
The aim to complete each piece with 85-95% effort.
Give equal effort to each (this does not mean equal time)
Which piece needs the most work in the off season?
1RM Back Squat
1RM Strict Press
30 Strict Muscle Ups
5 Pull Ups
10 Push Ups
15 Air Squats
Back to fundamentals as we start strict season
Our aim over the next 2 months is to build long term health.
This workout is a classic CrossFit workout, building muscular endurance
1 Power Snatch 70/47Kg
3 Clean & Jerks 70/47Kg
30 Double Unders
High Power Workout. Can you sustain that power?
Use this workout to gauge how tired you are post Open
Feeling snappy – nice! keep training at relatively high intensity
Feeling sluggish – use the next two weeks as movement/recovery work.
10-15 Scap Pull Ups
50′ Alternating Kettlebell Carry (Overhead/Side)
50′ Broad Jumps
50′ D-Ball Carry
30 Kettlebell Snatches 24/16Kg
20m Handstand Walk
Aerobic Capacity and straight arm shoulder endurance
Run slightly faster than you did on Monday for your 400ms
Go straight into the kettlebell snatches, alternating arms after 15
Work on controlling your breathing and not breaking up the snatches.
Working up to 20 minutes
Shoulder Extension Stretch
Banded Hamstring Stretch
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
Burpee Box Jumps (24/20)
Round 1 Barbell: 30/25Kg
Round 2 Barbell: 40/30Kg
Round 3 Barbell: 50/35Kg
Round 4 Barbell: 60/40Kg
Round 5 Barbell: 70/45Kg
Start working towards your 2020 Open with individualised training!