Thursday

3-3-3 Push Jerk

1-1-1 Split Jerk

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21/15/9

Power Cleans (40/30, 50/40, 60/45)

Ring Dips 

12 minute time cap

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3 rounds:

60 second hover

60 second rest

Wednesday

4 x Rounds:

60 seconds on, 30 seconds off For Max Reps - 

Calorie Row

Burpees

Thrusters (L1 & L2 30/20, L3 40/30)

Ball Slams (9/6kg)

Record total reps.

Tuesday

10 x Minutes - Hand Stand, HSPU Progressions.

5 RFT:

10 x HSPU

10 x Sumo Deadlifts (40/30, 50/40, 60/50)

400m (200m)

WHY THE SUMO DEADLIFT?

Hip strength Baby! The SDL is perfect for building hip strength, as well as all other benefits associated with the deadlift. If you have hip weakness, it is best remedied by the Sumo Deadlift. Having no gaping holes in our armour is a fundamental part of the CrossFit Philosophy, and hip strength is fundamental to good human movement and will carry over into other areas. 

Monday

10 Minutes - 1RM Push Press

OTMEM 10 - 3 x Push Press @ 60%1RM

AMRAP 8:

8 x Wall Balls
8 x Burpees
8 x Box Jumps (24/20)

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Increase your shoulder mobility with this simple exercise you can do right now!

"COWS FACE"

1. Kneel or Stand with your feet hip width apart and pointing straight ahead.
2. Attempt to interlock your fingers behind your back. If you can't, use a towel.
3. Hold for a minute then switch sides, and repeat.

This exercise promotes scapula rotation and will give you a major boost in shoulder mobility.

- Edis

Saturday

10:30am WOD & BBQ

6 RFT

30 x Double Unders
15 x Pull Ups
15 x Push Ups
100m Sprint
Rest 60 seconds