Monday 21st August 2017 CrossFit Smash

W#1

Get as far as you can in 4 mins

Chest to bar pull ups

3 – 6 – 9 – 12 – 15 – 18 ……..etc

Each set should be unbroken, you must drop off the bar after each set.

Scales:

2 – 4 – 6 – 8- 10 ……….. etc

1 – 2 – 3 – 3 ………. etc

Or pick a number eg. 3 and accumulate as many sets as possible in 4 mins

W#2

3 rounds of

  • 500m row
  • Rest :30 seconds
  • 500m row

Rest 5 mins

Pacing: your goal is to have all intervals be at the same pace eg 1:50 split

Greg Fraser
Saturday 19th August 2017 CrossFit Smash

10 rounds for time (5 each), in pairs

A1:

  • runs 400 m

While

A2

  • 12 toes to bar
  • 12 goblet squats 24/16

When A1 returns from the run, A1 holds handstand while A2 completes 40 double unders

SWAP

A2:

  • runs 400 m

While

A1

  • 12 toes to bar
  • 12 goblet squats 24/16

When A2 returns from the run, A2 holds handstand while A1 completes 40 double unders

………etc

Keep swapping until A1 and A2 have completed 5R each. Any time between finishing 12 T2B and 12 Goblets while your partner is running is rest. Do not start a new round.

Scaling options:

  • T2B: hanging knee raises, sit-ups
  • goblet squats: scale weight first then to air squat
  • handstand: plank
  • double unders: x2 single skips
Greg Fraser
Tuesday 15th August 2017 CrossFit Smash

5 min AMRAP

  • 5 clean and jerks - Men use body weight ladies use 65% of BW
  • 10 lateral over the bar burpees

rest 2:00

5 min AMRAP

  • 6 front squats - Men use body weight ladies use 65% of BW
  • 8 lateral over the bar burpees

rest 2:00

5 min AMRAP

  • 7 deadlifts - Men use body weight ladies use 65% of BW
  • 6 lateral over the bar burpees

 

W#2

2 rounds, rest between rounds

1 min hollow hold

Scaling options: :45sec or :30sec

Greg Fraser