HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 28 May – 2 June (Premium CrossFit Programming)

Monday
Metcon
1,2,3,4,5,6,7,8,9,10 reps of
Squat Clean & Jerk 100/70Kg
Strict Muscle Up

Aim
Physical – Strength/Skill Endurance
Mental – Focus

Recovery/Cooldown
Diamond Frog
Semi Circles

Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest

Tuesday
Metcon
AMRAP 17
200m Run
Box HSPU Man Makers
3 in round 1, 6 in round 2, 9 in round 3, …

Aim
Physical – Aerobic Capacity/Upper Body Strength
Mental – New Skill

Recovery/Cooldown
Capsule Stretch
Calf Stretch

Bonus Work
EMOM 10
L-Sit Hold

Wednesday
Metcon
4 Rounds
21 Wall Balls
18 Box Jump Overs
15 Kettlebell Swings 24/16Kg
12 Burpees

Aim
Physical – Aerobic Capacity
Mental – Positivity in Discomfort

Recovery/Cooldown
Pigeon Stretch

Bonus Work
Complete as many rounds as possible in 10 minutes of:
10 deadlifts 125/85Kg
20 GHD sit-ups
*Courtesy of CrossFit.com

Thursday
Metcon
4 Rounds
1 Minute Max Effort Double Unders
1 Minute Max Effort Strict Chest to Bar Pull Ups
1 Minute Max Effort Pistols
1 Minute Max Effort Strict Handstand Push Ups

Aim
Physical – Muscular Endurance
Mental – Virtuosity

Recovery/Cooldown
Bully Stretch
Twisting Lat Stretch

Bonus Work
4 Rounds Sled Rope Pull
4 Rounds Overhead Yoke Walk

Friday
Metcon
AMRAP 2
5 Lateral Bar Hop Burpees
5 Power Cleans 60/40Kg
-rest 2 minutes-
AMRAP 2
4 Later Bar Hope Burpees
4 Power Cleans 70/45Kg
-rest 2 minutes-
AMRAP 2
3 Lateral Bar Hop Burpees
3 Power Cleans 80/50Kg
-rest 2 minutes-
AMRAP 2
2 Lateral Bar Hop Burpees
2 Power Cleans 90/55Kg
-rest 2 minutes-
AMRAP 2
1 Lateral Bar Hop Burpee
1 Power Cleans 100/60Kg

Aim
Physical – TEST
Mental – REDLINE

Recovery/Cooldown
Bretzel Stretch

Saturday
Metcon
Nancy
400m Run
15 Overhead Squats 43/29Kg

Aim
Physical – Core Endurance
Mental – Self Talk

Recovery/Cooldown
Couch Stretch

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.