March 2019

WOD Row 500 15 Strict pull-up 30 Push-up 3 rounds (18 minute cap) L-sit practice 10 minute For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score Compare to 28/02/19 For scaling and detailed description, see the Zen Planner app.

WOD Max Horizontal Jump (3 attempt) Max Overhead Squat (Rx is bodyweight) Max set Pull-up (strict or kip, 2 minute) Max Double-under (2 minute) Max Burpee (3 minute) Scaling; these are meant to be max sets of each exercise. However, if you cannot do large sets, follow the individual time caps for each exercise. For

Turkish Get-Up 3-2-1-1 rep WOD Run 600m 30 Dumbbell Push Press (15/10) 30 Sit-up 3 rounds (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 5-5-3-3-3-1-1-1-1 rep Rest 2-3 minutes each set, aim to increase weight every set. Optional Finisher 30m Inch worm 30m Crab walk 30m Bear crawl 2 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app.

Front Scale Practice 10 minutes Back Scale Practice 10 minutes WOD Row 5000m 25 minute cap For scaling and detailed description, see the Zen Planner app.

WOD ‘ CrossFit Open Workout 19.5’ Thruster (43/29) Chest-to-bar pull-up 33-27-21-15-9 rep (20 minute cap) For scaling and detailed description, see the Zen Planner app.

5 x Thruster 10 x C2B progression EMOM 4 rounds (8min) Coaches will be going over thruster efficiency, as well as timing of your breathing. C2B will be increasing in skill level each round. Partner WOD Run 300m relay each 4 rounds Row 200m each 4 rounds *max synchro burpees until cap 18 minute cap

Coach led foam rolling & trigger ball work 10 minutes WOD 5 Strict Pull-up 10 Push-up 15 Squat 20 minutes, as many rounds as possible If your strict movements are advanced, read below: If you can finish 8 rounds of the above by 5:00, switch to: 10-20-30 rep for 4 rounds. If you can finish

Single Leg Romanian Deadlift 4 x 3 rep WOD 1 minute Handstand hold 2 minute Wall balls 3 rounds You can scale this workout by doing handstands against the wall. They’ll still be tough if you push hard on the wall balls. In round 1, subtract 5 reps each time you fall from the handstand.