Blog Archives

Friday 31st March 2017

31/3/2017

Fitness
A) 3 – 4 Sets:
Double KB Front Rack Carry x 120ft
Single Arm Row x 8 – 10 @20X1
B) 10 min ladder:
2 T2B
2 American Swings (32/24kg)
Add 2 reps to each movement every round.

Performance
A) Hang Clean
Build to a heavy set of 3.
B) 10 min ladder:
2 T2B
2 GTOH (60/40kg)
Add 2 reps to each movement every round.

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Fitness
A) 3 – 4 Sets:
Deadlift x 6 – 8 @3011
Based on Dips:
Level 0 & 1: Press Up x 12 – 15 @20X1
Level 2: Bar Dip x 6 – 8 @20X1
Side Plank x 30 – 60s (Raise upper leg if 60s is easy)
B) 2 x 3 min AMRAP; 2 mins rest
10 Forward Lunges (40/30kg)
5 Push Press (40/30kg)

Performance
A) 5 Sets:
Deadlift x 4 – 6 @3011
Strict Ring Dip x 4 – 6 @20X1
B) 2 x 3 min AMRAP; 2 mins rest:
10 KB Forward Lunge (2 x 24/16kg) (KB in each hand)
5 KB Push Press (2 x 24/16kg)

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Wednesday 29th March 2017

29/3/2017

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Fitness
A) Based on Pull Ups: 3 – 4 Sets
Level 0: Ring Row x 8 – 10 @20X1
Level 1: Pull Up Negatives x 8 – 10 @30A1
Level 2: Strict Pull Up x 4 – 5 @20X1
B) Row 10 x 30s;30s
C) Double Tabata for reps:
Tabata Double Unders
2 mins rest
Tabata Sit Ups

Performance
A) 3 – 4 Sets:
5/3 Strict Pull Ups + 5 – 15 Kipping Pull Ups
Do not come off the bar during a set!
B) As Fitness
C) As Fitness

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Tuesday 28th March 2017

28/3/2017

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Fitness
A) Bench Press Testing:
Level 0: Build to a 10RM
Level 1 & 2: Build to a 3RM
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
400m Run
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 9/1/17, 18/11/16, 28/9/16

Performance
A) Bench Press
Build to a 3RM
B) 5 Rounds for time:
400m Run
15 Deadlifts (80/55kg)
12 Burpees

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Monday 27th March 2017

27/3/2017

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Fitness
A) Back Squat
Level 0: 3 x 8 – 10 @30X1
Level 1: 4 x 6 – 8 @30X1
Level 2: 4 x 4 – 6 @30X1
B) AMRAP 12 mins
10 Ring Rows
10 Goblet Squats (32/24kg)
10 Box Jumps (24/20”)

Performance
A) Back Squat
4 x 4 – 6 @30X1
B) AMRAP 12 mins:
10 Ring Rows
5 Hang Cleans (60/40kg)
10 Box Jumps (30/24”)

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Saturday 25th March 2017

25/3/2017

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Fitness
A) Deadlift testing
Level 0: Build to a 10RM
Level 1: Build to a 5RM
Level 2:Build to a 3RM
B) AMRAP 11 mins:
15 Russian Swings (32/24kg)
9 Push Press (42.5/30kg)

Performance
REST DAY

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Friday 24th March 2017

24/3/2017

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Fitness
A) Back Squat:
Level 0 & 1: 4 x 4 – 6 @32X1
Level 2: 5 x 2 – 3 @32X1
B) In Pairs: Each athlete completes a whole round before swapping.
AMRAP 22 mins:
500/400m Row
10 Burpees

Performance
OPEN 17.5
10 Rounds For Time:
9 Thrusters (43/30kg)
35 Double Unders

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Thursday 23rd March 2017

23/3/2017

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Fitness
A) 3 – 4 Sets:
Level 0: DB Bench Press x 8 – 10 @20X1
Level 1 & 2: Bench Press x 8 – 10 @20X1
Strict T2B/K2C x 8 – 10 @3010
B) 3 x 4 min AMRAP; 2 mins rest
12 American Swings (32/24kg)
30 Double Unders

Performance
REST DAY

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Wednesday 22nd March 2017

22/3/2017

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Fitness
A) 3 – 4 Sets:
Front Squat x 6 – 8 @20X1
Bent Over Row x 6 – 8 @20X1
B) 5 RFT:
200m Run
15 Deadlifts (80/55kg)

Performance
A) 4 – 5 Sets:
Front Squat x 4 – 6 @20X1
B) 5 RFT:
200m Run
15 Hang Power Cleans (60/40kg)

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Tuesday 21st March 2017

21/3/2017

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Fitness
A) 3 Sets:
Single Arm Bottoms Up KB Press x 8 – 10 each side @20X1
Hollow Body Hold x 30 – 60s
B) Partner “Barbara”
In pairs: 5 rounds for time:
20 Pull Ups
30 Press Ups
40 Sit Ups
50 Air Squats
No rest between rounds

Performance
A) 4 – 5 Sets:
Split Jerk x 2 with a 2s pause in the split position.
B) As Fitness