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Warmup: Crossfit Warm-up X 3 sets

Pre-mobility: Couch stretch X 2 min each

Health and Fitness

A. 4 sets:

DB Chest Press x 6-8 reps (Pause 1s with arms in extension, do not tap DB’s together and maintain tension and squeeze at top) – build through the sets

Rest 2-3 mins between sets, please use a spotter and spot from the wrists

B. 3 sets:

50m Farmers Walk (pick a weight you can do the whole distance but becomes a struggle near the end)

C. 30:30 (work:rest) X 6 sets (3 each)

Support Hold on matador

Hollow body hold

Aim to hold for the 30s period or accumulate as much time as possible in each 30s time frame

D. If time and you so choose you may complete a 1k run for time (this is not mandatory and only if there is time)

Classic:

A. 0:10-0:30

10-8-6-4-2 DB Chest Press (Pause 1s with arms in extension, do not tap DB’s together and maintain tension and squeeze at top) – build through the sets

Rest 2-3 mins between sets, please use a spotter and spot from the wrists

B. 0:30-0:40

200m Farmers Walk (aim to use a weight you can walk 50m)

You will walk out 100m and back. Every time you drop the DBs complete 10 Squat jumps

C. 0:40-0:50

30:30 (work:rest) X 6 sets (3 each)

Ring support Hold (use spotter at wrists if needed) OR if you can complete as many Dips as possible

Hollow body hold

Aim to hold for the 30s period or accumulate as much time as possible in each 30s time frame

D. If time and you so choose you may complete a 1k run for time (this is not mandatory and only if there is time)

E. 0:50-1:00

Mobility of choice