CrossFit:
A.) 20min. EMOM:
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 RoundsRx men 75/95/115/135/155
Rx women 55/65/75/85/95*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed. Keep the 10 and 8 sets light enough to feel that conditioning, but you’re still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn’t be an issue at all for anyone, but if they are scale the weight or reps down. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 RoundsRx men 75/95/115/135/155
Rx women 55/65/75/85/95*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed. Keep the 10 and 8 sets light enough to feel that conditioning, but you’re still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn’t be an issue at all for anyone, but if they are scale the weight or reps down. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.
B.) And now something quick and DIRTY…
10min. To get as far as possible…
10-20-30-40-50
American KB Swings 53/35
*10 HSPUs after Each Set
Sweat:
21min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-BarRest 4min.10min. Ladder:
5 Wall Balls 20/14lb
10 Double Unders
10 Wall Balls
20 Double Unders
15 Wall Balls
30 Double Unders
…. And so on… Adding 5 Wall Balls and 10 Double Unders to the round before.
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-BarRest 4min.10min. Ladder:
5 Wall Balls 20/14lb
10 Double Unders
10 Wall Balls
20 Double Unders
15 Wall Balls
30 Double Unders
…. And so on… Adding 5 Wall Balls and 10 Double Unders to the round before.