Ego CrossFit

MONDAY WARM UP 10 Squat Rotations 5 Russian Baby Makers 10 Narrow stance squat 5 wide stance squat Then 4-5 Rounds start light/ low hight and build up to starting weight and hight 4 Back squats 4 Box jumps MAIN CLASS PART A Every 2:30 x 6 sets 4 Back squats @ heavy 4 Box […]

EGO CrossFit – WOD A: Power Clean (Every 5 minutes x 3 sets: Power clean x 1 Rep every 20s x 10 reps ) Start a running clock a begin a new round every 5 minutes (that will leave just under 2 minutes rest) Use the same load for all 10 reps of a block. […]

EGO CrossFit – WOD A: Metcon (No Measure) Alternating EMOM x 15 Minutes: Minute 1: 6 Barbell strict press (from floor) Minute 2: 30s Kipping/Butterfly pull ups Minute 3: 20 Hollow rocks►The strict press should be challenging each set, suggested load would be around 70% of your 1RM. The bar is taken from the floor […]

EGO CrossFit – WOD A: Metcon (No Measure) Every 2:30 x 5 sets 10 (Back-rack) Barbell reverse lunge steps + 5-10 Strict HSPU or Piked HSPUFor the lunges, use a load that is challenging but allows you to move smooth off the floor each rep, you should be able to keep a good pace to […]

EGO CrossFit – WOD A: Front Squat (Lift every 2 minutes x 6 sets 5-3-3-3-3-10 reps ) After the final set of 3 reps, take an additional minute rest before attempting the heavy set of 10 reps. Your opening set of 5 reps should be around 60% of your current max, increase the load each […]

MAIN CLASS PART 1: PARTNER CHIPPER For time: 50 Cal row 50 Pull ups 50 Wall balls 9/6kg to 10/9ft 50 Alternating DB snatch 22.5kg/15kg 50 Burpee box jump overs 60/50cm 50 Alternating DB snatch 22.5kg/15kg 50 Wall balls 9/6kg to 10/9ft 50 Pull ups 50 Cal row Time cap: 24 Minutes PART 2: ACCESSORY […]

PART A: SNATCH Every 90 seconds x 8 rounds: 1 Hang power snatch + 1 Hang squat snatch PART B: Rowing intervals Row 60s max effort Rest 60s x 10 Rounds (20 minutes) Score = Total calories

PART A: PUSH PRESS Every 2 minutes x 6 sets. 5 Push press with a 5s overhead hold on rep 5 of each set + 10 Stiff leg deadlifts PART B: Alternating EMOM x 20 Minutes 50s of work per minute / 10s of rest Minute 1: TTB Minute 2: Wall walks Minute 3: Double […]

Strength Alternating EMOM x 14 Minutes: Minute 1: 1 Power clean Minute 2: 1 Hang power clean Metcon Every 5 minutes x 4 sets. Assault bike 15/10 cals (60s cap) 15 Box jumps 10 C2B pull ups / pull ups / jumping C2B 5 Power cleans @ 70-80% of 1RM

EGO CrossFit – WOD Choice of the Coach