Friday 30th December

Strength (35 mins): “CrossFit Total” Establish a 1RM in the following: 1 x Back Squat 1 x Shoulder Press 1 x Deadlift *Rep scheme for each lift will be 5, 3, 1, 1, 1. i.e 3 attempts at a single rep max *Rest as needed between sets, can be completed any order

Thursday 29th December

Strength (20 mins): Pull ups 5 – 5 – 5 – 5 – 5     Conditioning (15 mins) “Wittman” 7 RFT- 15 x KB Swings 24/16 20/12 16-12/8 15 x Power Clean 40/30 35/25 25/20 15 x Box Jumps 24/20 20/plates step ups Time cap – 25 minutes

Wednesday 28th December

Strength (10 mins) Kipping HSPU 10 10 10 *ONLY IF ATHLETE CAN PERFORM STRICT! IF NOT WORK ON STRICT MOVEMENTS     Conditioning (25 minutes): “Double DT” (as pair) 10 RFT- 12 x Deadlift 70/50 60/40 50-40/35-30 9 x Hang Power Clean 70/50 60/40 50-40/35-30 6 x Push Jerk 70/50 60/40 50-40/35-30 *alternate rounds, if […]

Tuesday 27th December

Conditioning (35 minutes): “Morrison” 50 – 40 – 30 – 20 – 10 Wall Balls 9/6 6/5 5/3 Box Jumps 24/20 20/plates step ups KB Swings 24/16 20/12 16-12/8 *Time cap – 30 minutes

Friday 23rd December

Strength (15 mins): Gymnastic practice 4 Rounds NOT for time 1 – 40 x Double unders 2 – False Grip Pull ups x 6-10 reps 3 – 30 second Hollow holds     Conditioning (25 mins): 20 Min AMRAP, in pairs: 20 x Wall Balls 9/6 6/5 5/3 10 x DB Snatch 25/17.5 20/15 15/10-7.5 […]

Thursday 22nd December

Strength (20 mins): 10 mins to Establish a max height box jump *10 attempts, STEP DOWN! 10 mins to establish a max standing broad jump     Conditioning (15 mins) 10 rounds NOT for time, in pairs 1 full round each performed as a complex with DBs 5 x deadlift 5 x hang clean (full) […]

Wednesday 21st December

Strength (15 mins) Back Squat E2MOM for 10 mins, Back Squat x 5 reps *Increase weight each set *Share a bar to make changing weights easier   Conditioning (25 minutes): ‘Crossfit open 14.1’ AMRAP 10 30 x Double Unders Attempts Singles 15 x Power Snatch 35/25 30/20 20/15

Tuesday 20th December

Strength (15 minutes): Muscle ups 4 x 4-10 reps *Scale to pull up negatives + dip negatives     Conditioning (20 mins): 2 mins on, 2 min off x4 Power Clean and Jerk 60/40 50/35 40/20-25 Score = total reps

Monday 19th December

Strength: (15 minutes) 5 sets – Power Snatch x 10 TNG Keep light work on efficiency for wednesday Manageable weight, perfect form Practice movement     Conditioning (20 minutes): For time – 60 x Russian Swings 32/24 24/16 16/12 50 x Goblet Squats (same KB) 40 x T2B 50 x Goblet Squats (same KB) 60 […]

Sunday 18th December

Strength (20 mins): 5 sets- Reverse lunges (BB on back, take from rack) Build weight across sets Keep perfect from with manageable weight Practice technique with bodyweight if necessary s/s Hand stand hold x 30 seconds Freestanding Against wall Pike on box/assisted     Conditioning (20 minutes): AMRAP 25, in pairs 50 x Wall Balls […]