Monday the 22nd to Friday the 26th of July

Monday

0 to 20 minutes

The CrossFit Total

1 rep max back squat
1 rep max shoulder press
1 rep max deadlift

20 to 25 minutes – rest

25 to 35 minutes

10 dumbbell hang squat cleans 22/15kg
10 toes to bar
10 pushups

Tuesday

60 seconds on 15 seconds off for 18 rounds

1. prowler push
2. burpees
3. dball cleans
4. assault bike
5. scissor kicks
6. ring rows or rope climbs

then

5 minutes of:

30 seconds situps
30 seconds plank

Wednesday

EMOM by 12

1 cluster – squat clean into a thruster – increase weight every rep if you can

12 to 15 – rest

on the 15 minutes start into:

50 box jumps
200m run
50 wallballs
200m run
50 kettlebell swings

Thursday

Density

35 minutes of:

10 dumbbell bench press
10 strict pullups
20 box stepupswith a dumbbell in each hand (10 each leg)
10 cal bike or row
60 to 90 seconds break between rounds

Recovery

35 minutes of

500m ski
400m run
2 minutes mobility

Friday

Teams of 2:

amrap 8 minutes

30 front squats 52/35kg
30 pullups or c2b
100 double unders

rest 2 minutes

amrap 8 minutes

row or ski for cals

rest 2 minutes

amrap 8 minutes

30 power cleans 52/35kg
30 bar facing burpees
30 handstand pushups

Leave a Reply

Your email address will not be published. Required fields are marked *

*