Strength Strict Press 5×3 @70% of 1rm Sets on clock 0:00, 2:30, 5:00, 7:30, 10:00” * WOD – Crossfit Open 11.5 20min AMRAP 5 Power Cleans 65/47.5kg 10 T2B 15 Wall Balls 20/14lbs * PEAK For time 70 Front Rack Lunges 50/35kg every drop = 10 strict handstand push-ups (scale: 15 DB strict press) +…
Strength Deficit Deadlift 7×3 @70% of 3RM Sets on Clock: 0:00, 2:00, 4:00, 6:00, 6:00, 8:00, 10:00 (Deficit= 15kg plate) * WOD 4 Rounds for reps 1 minute HS Walk (1 Metre = 1 rep) 1 minute HR Push Ups 1 minute rest *Scale HS walk to shoulder taps (R+L = 1 rep) * PEAK…
WOD For Distance in 35min (in pairs) Pairs can decide to run 200m, 400m, 600m or 800m and then switch. One partner runs while the other rests. The goal is to cover as much distance as possible as a team in 35min as possible. If one partner is a better runner they should run longer…
Strength Back Squat 1RM (20 mins) Some example warm up %. 5@55%, 4@65%, 3@75%, 2@85%, 1@90-95%, and then singles or max weight from then on. * WOD 5 Rounds for time (CAP 12min) 8 Front Squats 60/42.5kg 6 Bar Facing Burpees 4 KB Snatches R+L 24/16kg (4 Snatches right, 4 Snatches left) * PEAK 4…
Strength Deadlift 3RM (20mins) Some example % for athletes to use when building up to weight. 6 @50%, 5 @60%, 4 @70%, 3 @80% and then max efforts remaining time. * WOD 7min AMRAP 30 Strict Pull Ups ME Calorie Row/ Run *Score is calories rowed/ distance in remaining time * PEAK Press Build to…
Strength Overhead squat 6×2 @ 85% of 1RM Sets on Clock 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 * WOD 4rft (CAP 18min) 15 OH Barbell Lunge 42.5/30kg 15 HR Push Up 400m run * PEAK Deadlift 5×5 @ 70%-75% of 1RM – Perform off a deficit (10kg or 20kg plates)
Strength 5RM Strict Weighted Pull Up 5 sets to find 5RM Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00 * WOD 20min AMRAP 20m Handstand Walk 15 Pistols (R+L = 2) 10 C2B Pull Ups * PEAK Active recovery 20min EMOM Bike or Row 1min: Work 60%-70% 1min: Rest (slow) and ROMWOD
Partner WOD 25min AMRAP 20/15 Cal Row each 20 Alt KB Snatch 24/16kg each Row and KB Snatch needs to be an all out effort and unbroken You rest while partner works * Core 4×20 Med Ball Sit Ups Resting 2 Minutes between sets * PEAK Skill Work 12min AMRAP 15 T2B 50m Heavy farmers…
Olympic Lifting 15 Mins to Find 1RM Snatch * WOD 3rft (CAP 15min) 35 Wall Balls 20/14lbs 21 Burpees 7 Ring Muscle Ups * PEAK IWT Day 3 Rounds 10 Power Clean and Jerks 60/40kg – must be unbroken so go lighter if you need to 400m Run 3 Rounds 12 Overhead Squats 60/40kg 12…
Strength Front Squat 5×5 @ 82.5% of 1RM Sets on Clock 0:00, 3:00, 6:00, 9:00, 12:00 * WOD 7rft (CAP 14min) 7 Deadlifts 100/70kg 7 Toes to Bar 7 Box Jump Overs 24/20′ * PEAK Strength Circuit 4 Rounds Strict Press 5×5 @ 80% of 1 RM Strict Press Max effort KB Bent Over Row…