CF
CROSSFIT
New Strength Cycle "CrossFit Total"
- 8 Week Progression
- 5 Sets of 5 @70%
- Back Squat
- Shoulder Press
- Deadlift
HX
HYROX Foundational
Dynamic Warm Up + Metcon
- 3 Laps of 400m Run + 3 Rounds (10 Wall Balls, 10 Box Jump 24/20", 10 Alt KB Lunges)
- 2 Laps of 400m Run + 2 Rounds
- 1 Lap + 1 Round
CF
CROSSFIT
Go WOD
- Running Warm Up
- 5000m Run (Scale distance as required)
HX
HYROX Endurance
Strength Conditioning + Partner WOD
- 2 Working Set: 20 Back Squat 60/35kg, 20 Back Squat Broad Jump 20/15kg
- AMRAP 16: 60 Cal Ski, 40 Wall Ball, 20 Burpee Over Box 30/24"
CF
CROSSFIT
Go WOD - Skill Focus
- 10min Activation + 5min Double Under Warm Up
- Skill: Pistol Squat
- Tabata Double Unders
- AMRAP 6: 8 Hang DB Clean & Jerk 25/17kg, 8 Pistol Squat
BB
Barbell Club
Snatch Tekkers
- Snatch Pull, Muscle Snatch, Snatch Balance: 3×3 2×2
- Power Snatch + Squat Snatch @50% 60% 70% 1-1-1-1 @80%
HX
HYROX Complete
EMOM 24
- 14/12 Cal Ski, 12 Burpee
- 14/12 Cal Row, 12 DB Alt Snatch 22/15kg
CF
CROSSFIT
Go WOD
- 10min Activation
- Strength: Barbell Floor Press 12-9-6
- EMOM 18: Max Reps Wall Walk, Power Clean 40/25kg, Box Jump Up 24/20"
HX
HYROX Strength
4 Super Sets × 2
- Set 1: 10 Alt Back Split Squat, 8 Barbell Pendlay Row, 6/6 DB Hammer Curls, 60sec Max Cal Ski
- Set 2: 10 Deadlift, 8 Floor Press, 6/6 DB Bent Over Row, 60sec Max Cal Row
CF
CROSSFIT
Go WOD (Week 5)
- Warm Up: 2 Rounds (100m Row + 10 Thrusters + 5 Pull Ups)
- 4 Working Sets
- AMRAP 2: 15 Thrusters 50/35kg, 15 C2B, Max Cal Row
- Rest 2:00 between sets
HX
HYROX
Partner Comp WOD
- AMRAP 40
- 100/88 Cal Echo Bike, 100 Wall Balls, 500m Run
- 50 Synchro Burpee Over the line, 100m Farmer Carry 2×32/24kg
CF
CROSSFIT
Barbell WOD
- 10min Go WOD + Barbell Warm Up
- 30 Deadlift, 20 Hang Squat Clean, 10 Shoulder To Overhead
- RX 90/65kg
BB
BARBELL CLUB
Clean & Jerk Tekkers
- Clean Pull, Muscle Clean, Front Squat: 3×3 2×2
- Power Clean + Squat Clean @50% 60% 70% 1-1-1-1 @80%
- Split Jerk from Rack @50% 60% 70% 80%
HX
HYROX
Skill + Metcon
- Skill: Double Unders (Week 3)
- Metcon: 2500/2200m Row, 250 Double Unders, 2500m Run
HX
HYROX Foundational
Metcon For Time
- 21-1 American KB Swings 24/16kg
- 1-21 Burpee
GY
GYMNASTICS
Final Week Cycle
- OH Stand, Midline, Hanging
- Skill: HS Walk, Bar MU
- Max Effort 5 Sets: HSWalk, Bar MU / C2B