26 Jul / 2014
Monday 28th July
A. Pause Snatch (Squat or Power)
5 x 2 @ 60-70% with ‘2-count’ pause at knee.
B. 2-Mile Partner Relay
In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.
C. 21 – 15 – 9 reps for time of:
Medicine-ball Cleans
Burpees
25 Jul / 2014
Saturday 26th July
A. 15 Mins to work to 1RM Clean & Jerk
B. Frantasy Land
Choose your ‘Fran’
Fran 1:
21-15-9 reps for time of:
Thrusters (42.5/30kg)
Pull-ups
or Fran 2:
15-12-9 reps for time of:
Thrusters (52.5/35kg)
C2B Pull-ups
or Fran 3:
12-9-6 reps for time of:
Thrusters (60/42.5kg)
Bar muscle-ups
24 Jul / 2014
Friday 25th July
A. Complete AMRepAP in 3 minutes of:
200m Run (Counts as 1 rep)
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
Rest 1 Min, then
B. AMRepAP in 6 mins of:
200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
Rest 1 Min, then
C. Complete 1 round for time of:
200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg
The Games start tomorrow our time. Can anyone beat Rich?
23 Jul / 2014
Thursday 24th July
A. 3-Position Snatch:
Complete 7 x Sets of:
1 x High-Hang Snatch (from the hip),
1 x Hang Snatch (From mid-thigh), and
1 x Snatch (From the ground)
B. ‘Balls’
4 RFT of:
200m Run with Med Ball (9/7kg)
20 x Med Ball Clean (9/7)
20 x Wall ball (9/7kg)
or C. AWOD – 3 RFT of:
14 x Deadlift (82.5/60kg)
7 x MU/14 x C2B Pull-ups
7 x Squat Cleans (82.5/60kg)
Finisher: 3 x 15 Good Mornings – 5kg heavier than last week
22 Jul / 2014
Wednesday 23rd July
A. Pull-Up Practice
EMOM for 7 mins complete 8-10 x Pull-Ups
(or 2 more than last week if you complete all sets unbroken)
Can be scaled up to Strict, C2B or Butterfly.
B. 7 Min AMRAP of:
5 x HSPU
10 x Sit Ups
20 x Double Unders
Rest 3 mins, then
C. 7 Min AMRAP of:
1 x Rope Climb to 15′
7 x Ring Dips
10 x Alternating Pistols
This weekend is the 2014 Reebok CrossFit Games. Who will you be cheering for? One of my favourite athletes is Chris Spealler:
21 Jul / 2014
Tuesday 22nd July
A. EMOM for 8 Mins complete:
1 x Power Clean
1 x Front Squat
1 x Split/Push jerk
B. Back Squat
7 sets of 5 reps @ 85%
Finisher: 3 x 20 Hollow Rocks
20 Jul / 2014
Monday 21st July
A. Bench Press:
Every 30 secs for 6 Mins complete 3 x reps @ 50% – Fast
Use a slightly narrower grip than usual.
B. Deadlift:
EMOM for 6 Mins complete:
5 x Deadlifts @ 60%
C. “Run, Down, Jump”
3 RFT of:
400m Run
15 x Push Ups
15 x Lateral Box Jumps (24/20″)*
18 Jul / 2014
Saturday 19th July
A. 10 Mins to find 1RM Overhead Squat
Scale to front squat for those with limited mobility.
B. ‘Holbrook’
Ten rounds
5 x Thrusters 52.5/35kg
10 x Pull-ups
100 meter Sprint
Rest 1 minute
Record fastest and slowest times
17 Jul / 2014
Friday 18th July
A. Hang Power Clean
2 – 2 – 2 – 2 – 2
B. ‘Black & Blue’
5 RFT:
10 x Power Cleans (60/42.5kg)
10 x Burpees
or C. AWOD – ‘Party Girl’
3 RFT of:
7 x Muscle Ups/14 x C2B Pull Ups
14 x Power Cleans (60/42.5kg)
21 x Burpees
*18 Min Cut Off
16 Jul / 2014
Thursday 17th July
A. EMOM for 15 Mins:
1st minute. 5 x HSPU
2nd minute. 10 x Pistols (Alternating legs)
3rd minute. 10 x T2B
Repeat sequence 5 times.
B. 2 x 1000m Row
Rest approx 1:1
C. Front Squats:
4 sets of 7 @80%
