CrossFit
A: HSPU
5 Rounds
2:00 work; 1:00 rest
*RX+ 1 plate deficit (must have minimum of 10 UB)
*Aim to increase on last week
B: For time (8:00 Cap)
21-15-9
Burpee Box Jump Overs
C2B Pull-ups
C: Bulgarian Split Squat
3 x 12 each side
*Alternating sides on the minute. Hold DB’s by sides
CrossFit Teens
A: Front Squat
Find a 2RM
B: 4:00 AMRAP
12 Thrusters 30/20kg
12 Burpees Over Bar
Rest 2:00
4:00 AMRAP
10 Thrusters 35/25kg
10 Burpees Over Bar
Rest 2:00
4:00 AMRAP
8 Thrusters 40/30kg
8 Burpees Over Bar
Rest 2:00
4:00 AMRAP
6 Thrusters 45/35kg
6 Burpees Over Bar
Rest 2:00
Olympic Lifting
A: Snatch
Week 2: Work at 85% of your 1RM Snatch for 6 x 1
B: Front Squat
Week 2: 4 x 1 @ 2.5-5kg increase
C: Romanian Deadlift
4 Rounds
In between sets, complete 50m SA Uni-Lateral Farmers Carry
*For the Barbell Romanian Deadlifts, work at 60% of your 1RM Clean & Jerk in Week 1 aiming to increase 5kg per week
*Select a moderately challenging dumbbell for the SA Farmers Carry
Quick Fit
A: Run or Row
4 x 600m; Rest 2:00
B: 3 Rounds
40 secs work; 20 secs rest
Max reps at each station
Min 1 KB Swings
Min 2 Doubles/Skipping
Min 3 Box Jumps
Min 4 Push-ups
C: Banded Good Mornings
3 x 20 Banded Good Mornings; Rest 1:00
