EMOM x 10:
Wall Ball 10/6kg

Rest 3 min.

EMOM x 8:
Burpee Box Jump Over 24/20″

Rest 3 min.

EMOM x 6:
Russian Swing 32/24kg

Notes: You get to choose the reps for this one with rx’d being dependent on maintaining those reps for each round (with full range of motion and prescribed weights/heights of course). For example, if you choose 10 wall ball, then you need to do 10 each round for rx’d. You can pick a different number for each movement but it must be maintained. If you fail to maintain your chosen number, your lowest reps in any given round will be your score for than movement.

A. Pendlay Row 4 x 8
*Rest 2 min.

B. Three rounds for reps:
1 minute: Pull-ups (choose a style that is appropriate to your goals)
1 minute: Parallette Shoot Through
1 minute: Toes to Bar
1 minute: Rest

A. Clean & Jerk 1.1
*Build to a max.
*Take a 10 sec. reset between reps.

B. Five rounds for time of:
10 Front Squats 60/40kg
20 Lateral Jumps (over barbell)

*Please note that the gym is closed today for Australia Day.  Have a great day celebrating this great country we live in!

Ten rounds for time of:
Run 100m
10 Lunges 20/15kg
Farmers Carry 100m 2 x 24/16kg KB’s
Rest 30 sec.

*For those of you on the Nutrition Challenge, please remember that we require photos of 2 breakfasts, 2 lunches and 2 dinners for this weeks review process.

For time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400-m run
12 muscle-ups
*Each time the athlete breaks a set of muscle-ups they must run 200m.

Notes: Don’t be put off by the Muscle-up part of this workout – we can apply this format to any pulling exercise right back to a ring row. The main thing is that you don’t sell yourself short and blitz through this unbroken, unless you’re of the caliber of a CF Games athlete. The aim is for you to walk away with a “relative” training effect to your peers – rather than the people doing it rx’d going to hell and back and everyone else breezing through it. To give you a guide, there are few men in our gym who can do more than 10 UB Muscle-ups and that effort alone would leave them quite gassed meaning the remaining 8 or so reps in the first round would likely be broken into 2 more sets. From there (depending on how slow they run of course) the effect is likely to compound for the rounds of 15 and 12.

Ascend as far as possible in 8 minutes:
3 KB Swings 32/24kg
3 T2B
6 KB Swings
6 T2B
9 KB Swings
9 T2B
Etc.

Rest 5 min.

Ascend as far as possible in 8 minutes:
3 S2OH 50/35kg
3 Box Jumps 24/20″
6 S2OH
6 Box Jumps
9 S2OH
9 Box Jumps
Etc.

For anyone looking for motivation for the 30 day nutrition challenge, check out – Chris’s Food Diary.

A. Front Squat 3 x 5
*use around 80% of 1RM across.

B. For time:
200 Double-unders
100 Wall Ball 10/6kg
50 Burpees (jump and touch)

Notes: Now I know Part B may not look like the most desirable workout to do on a Monday but seeing that the Open is just around the corner it’s time to start to embrace the suck. CrossFit HQ love to program movements in repetitive quantities that are typically much higher than what you would ever choose for yourself and there is a specific skill in being able to pick the right approach to get through these large chunks of work physically, not to mention training for the mental aspect of doing something over and over. So, you know what this means – no excuses, get your butt into the gym!