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 jumps @ high

▶Allow a good amount of time to build up in weight before starting these sets so that all 6 sets are very challenging.

PART B

15 Minute AMRAP

5 Chest to bar pull ups

10 Power cleans 50/35kg

15 Box jumps 60/50cm

▶A classic Crossfit triplet to start the week.

▶The low number of pull ups should encourage more members to attempt as RX today, however they can also be scaled to regular pull ups or jumping chest-to-bars.

▶The power cleans should be a light to moderate loading that allows you to work in small TNG sets.

OPTIONAL OPEN GYM EXTRAS

5 sets of

8-12 reps of dual dumbell or Kb floor press w. moderate to heavy weight

do 15 banded pull aparts after each set

rest 90s between sets