Wednesday 26th July CrossFit Smash

Back squats  3 x 6 (reps x sets)

Warm-up and perform all sets at the same weight: 80 - 85% of your max. That will be dependent on how your warm up feels. If you're unsure, go on the lower side.

W#2

Reverse Annie

  • 10-20-30-40-50
  • sit ups
  • double unders

 

Greg Fraser
Tuesday 25th July CrossFit Smash

W#1

E2MOM (every 2 mins) for 8 rounds

  • 5 strict deficit HSPU
  • 10 tempo pistol squat (slow down, pause at the bottom)

Start on HSPU, at 2 mins start your pistol squats. 4 rounds of each movement 

W#2

5 min time cap

10-20-30-40-50-60 etc

Unbroken wall ball sets 9/6

W#3

Row 2000m for time

 

Greg Fraser
Monday 24th July CrossFit Smash

3 Rounds for time

  • 25 overhead squats 35/22.5
  • 25’ handstand walk
  • 40 Russian swings 32/24

W#2

3 rounds

  • 10 bent over rows – for load
  • 5 single arm press – use a DB or KB for load
  • Alternate movements, rest 1 -2 mins between rounds

 

Greg Fraser
Saturday 22nd July CrossFit Smash

TEAM WOD - Teams of 4

25 minute AMRAP

Pair A- Block run with a med ball 9/6

Pair B - AMRAP of:

  • 20 box jump - alternating 24/20
  • 15 goblet squats - synchronised 24/16
  • 10 toes to bar – synchronised

Pairs work together, swap once you get back from the run.

Greg Fraser
Thursday 20th July CrossFit Smash

W#1

12 mins to find a 1RM squat clean

then for time:

  • 3 @ 90%
  • 5 @ 80%
  • 7 @ 70%

Based off 1RM from above

W#2

7 min EMOM

3 push jerks for load

you can work up the weight during the EMOM

Greg Fraser