Monday 12/02/2018

CrossFit SPEED – CrossFit

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Movement Prep

2 x

200m run @65%

14 Heal to ground

20 sec L hold with scissors (seated)

15 Banded pull aparts (5 normal 5 cross body 5 cross body)

Strength & Conditioning

8Min: Metcon (AMRAP – Rounds)

(Every 2 minutes for 4 Rounds)

200m Sprint

20 Hollow rocks (shoulder blades cannot touch the ground at any point)

* scored on amount of rounds completed to standard


17Min: Metcon (Time)

2 Rounds

30/24 Cal

12 Hang power snatches 42.5/30

6 Bar muscle ups

40 Burpee over bar

2 Rounds

400m Run

12 OH Squats 42.5/30

6 m Handstand walk

* Scaled gymnastic movement will include a progression which will be demonstrated in class or Strict pull ups/Bar & HS walk for 2 wall climbers


3 x (superset)

12 Reverse grip barbel curls

6 Ring Muscle up transitions from toes (if you can jumping ring muscle ups on high rings)

* Focus on tight rotation under fatigue and attempt fully weighted dip to finish each rep

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