CrossFit Colchester Affiliate Program 15/07/2019
Monday
For Time:
30 [email protected]/25kg
15 Over Bar Burpee
30 Front [email protected]/25kg
15 Over Bar Burpee
30 [email protected]/25kg
15 Over Bar Burpee
Score = Time
Cap = 12 Minutes
E3MOM 6X3 Back [email protected]%
Tuesday
E3MOM 5X3 [email protected]%
5 Rounds Each
In Pairs
IGYG Full Round
250/200m Row
20 Russian KB [email protected]/16kg
20 Goblet [email protected]/16kg
Score = Time
Wednesday
In Pairs
AMRAP 6
Buy In:
30 Calorie Row
Remaining Time:
20 Pull Ups
10 Synchronised Down Ups
Rest 5 minutes
AMRAP 6
Buy In:
30 Calorie Row
Remaining Time:
20 HSPUs
10 Synchronised Down Ups
Rest 5 minutes
AMRAP 6
Buy In:
30 Calorie Row
Remaining Time:
20 T2B
10 Synchronised Down Ups
Score = Total Reps
Thursday
AMRAP 30
30 – 20 – 10
SA DB Hang Clean & [email protected]/15kg
Burpee Facing DB
30 – 20 – 10
SA DB [email protected]/15kg
Burpee Facing DB
30 – 20 – 10
SA DB [email protected]/15kg
Burpee Facing DB
Score = Reps
Coaches Notes:
SA = Single Arm, split evenly but doesn’t have to be alternating. 15/15 or 10/10/5/5 for example.
Friday
E3MOM 6X2 Front [email protected]%
EMOM 30
1 – 2 – 25/20 Calorie Row + ME Double Unders in remaining time
2 – 4 – 25/20 Calorie Ski + ME Sit Ups in remaining time
4 – 6 – Run 400m
Coaches Notes:
Scale the reps to keep a consistent number for the 5 rounds.
Saturday
IGYG
Full Round
21-15-9
[email protected]/30kg
Pull-ups
IGYG
Movement
21-15-9
[email protected]/35kg
C2B
Split
21-15-9
[email protected]/40kg
Bar Muscle Ups
Score = Time
Cap = 30
Sunday
8 minutes to work up to a heavy set of 2 Strict Press followed by:
E3MOM [email protected]% of above weight reached above.
For Time:
5 Rounds
400m Run
30 Air Squats
20 Press Ups
10 DB Push [email protected]/22.5kg
Score = Time
Conditioning
MONDAY/TUESDAY
5 Rounds
400m Run
10 DB Devil [email protected]/15kg
10 Down Ups
200m Run
10 DB Front [email protected]/15kg
10 Press Ups
Score = Time
WEDNESDAY/THURSDAY
EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB [email protected]/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang [email protected]/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps
FRIDAY
AMRAP 30
In Pairs
20 Synchronised Plate [email protected]/10kg
20 Synchronised Air Squat
20 Synchronised Sit Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps