Workout-Of-The-Day - CrossFit Avon - Bristol's longest running and largest CrossFit box offering expertly coached classes in North Bristol

Wednesday 28th February 2018

28/2/2018

Fitness
A) 3 – 4 Sets:
Farmers Carry x 10 lengths of the gym
B) 2 rounds for total reps of each movement:
2 mins for max DB Turkish Get Ups (alt) (22.5/15kg)
2 mins for max Double Unders
2 mins for max Step Ups (24/20”)
2 mins for max Assault Bike
2 mins rest

Performance
A) As Fitness
B) As Fitness

Tuesday 27th February 2018

27/2/2018

Fitness
A) 3 – 4 Sets:
Front Squat x 3 – 4 @20X1
Single Arm Row x 6 – 8 @20X1
B) In Pairs, each athlete completes one movement before swapping:
AMRAP 13 mins:
10/7 Calorie Row
10 DB Thrusters (2 x 22.5/15kg)
10 Ring Rows

Performance
A) 4 – 5 Sets:
Front Squat x 4 – 6 @20X1
B) As Fitness

Monday 26th February 2018

26/2/2018

Fitness
A) 3 – 4 Sets:
Deadlift x 6 – 8 @30X1
Strict T2B/K2C x 6 – 8 @30X0
B) 5 x 2 mins on, 1 min rest. Continue where you left off every round for total rounds and reps:
12 American Swings (24/16kg)
12 Sit Ups

Performance
A) 4 – 5 Sets:
Deadlift x 4 – 6 @30X1
B) 5 x 2 mins on, 1 min rest. Continue where you left off every round for total rounds and reps:
12 American Swings (32/24kg)
9 T2B

Saturday 24th February 2018

24/2/2018

Fitness
A) 3 – 4 Sets:
Based on Bench Press:
Level 0, 1 & 2: DB Bench Press x 8 – 10 @20X1
Level 3+: Bench Press x 4 – 6 @20X1
Suitcase Carry x 60ft each arm
B) EMOM 10 mins:
10 Wall Balls (9/6kg) + 5 - 10 Pull Ups
Score is minimum number of Pull Ups/Ring Rows in any minute.

Performance
A) Bench Press
5 x 3 – 4 @20X1
B) EMOM 10 mins:
10 Wall Balls (9/6kg) + 1 – 3 Bar Muscle Ups

Friday 23rd February 2018

23/2/2018

Fitness
A) Power Snatch
Beginners: Practise
Level 1: 5 x 5 reps
Level 2+: 5 x 2 reps
B) AMRAP 9 mins
9 Single Arm DB Overhead Forward Lunges (each arm) (22.5/15kg)
30 Double Unders

Performance
A) Hang Power Snatch + Power Snatch
Build across 6 – 7 sets.
B) AMRAP 9 mins
9 Hang Power Snatch (42.5/30kg)
30 Double Unders

Thursday 22nd February 2018

22/2/2018

Fitness
A) Back Squat
Level 0 & 1: 4 x 8 – 10 @20X1
Level 2: 4 x 4 – 6 @20X1
Level 3: 5 x 3 – 4 @20X1
B) “Ellie”
21-18-15-12-9 reps for time:
American Swings (32/24kg)
Sit ups
Box Jumps (24/20”)
Compare to 26/7/17, 26/9/16, 6/2/16

Performance
A) Back Squat
5 x 3 – 4 @20X1
B) As Fitness

Wednesday 21st February 2018

21/2/2018

Fitness
A) 3 – 4 Sets:
Based on Dips:
Level 0 & 1: Banded Bar Dip x 6 – 8 @20X1
Level 2+: Ring Dip x 6 – 8 @20X1 (banded/weighted as necessary)
Side Plank DB Powell Raise x 6 – 8 @30X0
B) 3 x AMRAP 4 mins, rest 2 mins
9 Thrusters (42.5/30kg)
9 T2B

Performance
A) 3 – 4 Sets:
Ring Dips x 3 – 4 @22X1
Side Plank DB Powell Raise x 6 – 8 @30X0
B) As Fitness

Tuesday 20th February 2018

20/2/2018

Fitness
A) 3 – 4 Sets:
Front Rack Forward Lunge x 12 steps
Bent over DB Row x 6 – 8 @20X1 (ignore theraband shown in the video)
B) 4 rounds for time:
9 C2B Pull Ups
12 Deadlifts (100/70kg)
15 Box Jumps (24/20”)

Performance
A) 4 – 5 Sets:
Front Rack Forward Lunge x 10 steps
B) As Fitness

Monday 19th February 2018

19/2/2018

Fitness
A) 3 Sets:
Handstand Hold x 30 – 60s
Strict T2B/K2C x 6 – 8 @30X0
B) 2 rounds for total reps/calories
2 mins for max Burpees
Rest 1 min
2 mins for max Calorie Assault Bike
Rest 1 min
2 mins for max Wall Balls (9/6kg)
Rest 1 min
2 mins for max Calorie Row
Rest 1 min

Performance
A) As Fitness
B) As Fitness

Saturday 17th February 2018

17/2/2018

Fitness
A) 3 – 4 Sets:
Strict Pull Up x 4 – 6 @20X1 (self assisted/weighted as necessary)
Hollow Body Hold x 30 – 60s
B) In Pairs: AMRAP 15 mins:
12/9 Calorie Row
9 Front Squats (50/35kg)
Each athlete completes a whole round before swapping.

Performance
A) Strict Pull Up
5 x 2 – 3 reps @20X1.
B) 5 rounds for time:
15/12 Calorie Assault Bike
3 Squat Cleans (90/60kg)

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