Monday

Strength

Bench press 3-3-3-3-3

Conditioning (CrossFit main site)

5 rounds each for time

run 400m

15 Clean & Jerks 40/30kg

rest 3 min between rounds

Friday

Metcon

20min amrap

4 power clean @50/30kg

3 Front squat

2 push press

200m run

Midline

Accumulate 2min l-sit hold or front plank

Monday

Strength

Bench press 8-8-8-8-8

Front squat 8-8-8-8-8

Metcon

8min amrap

12 cal assault bike

6 power clean 60/40kg

rest 5min

8min amrap

15 cal row

15 wallballs

Saturday

For total time:

Run 1600m

2min rest

Run 800m

2min rest

Run 1600m

2min rest

Run 800m

Finisher

(6min) Practice handstand walks

Saturday Home workout

Testing

For time:

Row or Run 2 km

One of our main Benchmark workouts for testing our fitness at Athlete 42. Complete a good warm up then go for gold!

Friday home workout

6x 80m sprint

8x 60m sprint

10x 40m sprint

walk back Recovery, Rest as needed hit sprints @100%

Finisher:

3min max burpees

Sunday Home workout

30 minutes of yoga!

For those unfamiliar with yoga I use the app ‘Down dog’ (its free). Its suited to all levels, experienced to beginners.