Crossfit Colchester Fully Equipped 23/11/2020

CROSSFIT

MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 4×5
Push Press

WORKOUT
5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press@50/35kg
-Hard 12:00 Cap-

TUESDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… 4×5
Deadlift

WORKOUT
AMRAP x 7 MINUTES
8 Deadlifts@100/70kg
12 Alt. DB Hang Snatch@22.5/15kg
24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES
8 Deadlifts@100/70kg
12 Alt. DB Hang Snatch@22.5/15kg
24 Double Unders

WEDNESDAY

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Cleans + 3 Front Squats

WORKOUT
EVERY 4:30 x 3 SETS
400m Run
20 Burpees Over Bar
15 Hang Power Cleans@50/35kg
Max T2B in the remaining time.

THURSDAY

BENCHMARK WORKOUT
“CORNUCOPIA”
FOR TIME
50/40 Cal Bike
50 Slam Balls@30/20lbs
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls@30/20lbs
50/40 Cal Bike
-Time Cap 26:00-

OPTIONAL POST WORKOUT STRENGTH 3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Bike

FRIDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 4×5
Front Squat

BENCHMARK WORKOUT
“CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats@60/40kg
8 Pull-Ups
10 Box Jump Overs@24/20″
*Pick up where you left off.
-Rest 1:00 b/t Sets-

SATURDAY

POST WORKOUT STRENGTH
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R) :30 SA DB Turkish Sit-Up (L)
1:00 Quad Heel Taps -Rest 1:30 b/t Sets- (Score is Weight)

WORKOUT
AMRAP x 13 MINUTES 3, 6, 9, and so on…
Sumo Deadlift High Pull@@35/25kg
Toes to Bar
Downs Up

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull@35/25kg
30 Toes to Bar
40 Downs Up
*P1 Works While P2 Rests. Alternate as needed.

SUNDAY

STRENGTH
3 SETS FOR QUALITY
12 Single KB Bottom Up Curls
15 DBL KB Glute Bridge Floor Press

WORKOUT
4 SETS FOR MAX REPS
1:00 – DB Hang Power Cleans@22.5/15kg
1:00 – 10m Shuttle Run
1:00 – DB Devils Press@22.5/15kg
1:00 – Wall Sit Hold