CROSSFIT
COUPLES RETREAT
Every 3 minutes for 24 min:
[4 Rounds each]
Athlete A in 3 minutes complete
2 rounds of:
10 overhead squats (45/25kg)
10 chest-to-bar pull-ups
Athlete B Run 400m
*Alternate each round, time remaining rest.
HIIT 30
5 Rounds
45s work :15s rest
1. Step ups
2. Lunges
3. Ring rows
4. Air squats
CARDIO CAPACITY
BIKE:
Warm up:
2 Sets
1 min easy cycle
30s to establish max watts.
WOD:
6 sets
1 min @50% max watts
20s @100% effort
2 min @65% max watts
20s @100% effort
TUESDAY
CROSSFIT
LIFTING WHAT? Rx
11 min Running clock
6 min AMRAP
15 toes-to-bars
10 deadlifts (55/35kg)
5 snatches
5 min to establish max
1RM Clean & jerk
HIIT 30
3 Rounds
50 Calories Bike
25 Shoulder to overhead
25 Bar over burpees
-Rest 2 min-
CARDIO CAPACITY
SKI:
Alternate stroke every 1 min [Damper L3]
6 sets
0:00-1:00 @30-33 s/m
1:00-2:00 @42-45 s/m
2:00-3:00 @ recovery pace
[18 min]
WEDNESDAY
CROSSFIT
15 min to complete:
3 Handstand push-ups
6 Alt DB Clean & press @22.5/15kg
6 Handstand push-ups
6 Alt DB Clean & press
9 Handstand push-ups
6 Alt DB Clean & press
12 Handstand push-ups
12 Alt DB Clean & press
15 Handstand push-ups
12 Alt DB Clean & press
18 Handstand push ups
12 Alt DB Clean & press
HIIT 30
FOR TIME: 20 min
100 Skips
50 Box jumps
25 Push ups
CARDIO CAPACITY
RUN:
2 x 800m Run
2 x 400m Run
6 x 100m Sprint
*Rest as needed between set.
WEIGHTLIFTING
DAY 5 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
TECHNIQUE [20 min]
2x3@45% Snatch Deadlift pull [2s pause]
2x3@45% 3-Point snatch [dead+hang+power]
2x3@45% 2-Point snatch [hang+power]
4x3@45% Baski snatch
STRENGTH [12 min]
3x1 [2 Power Snatch + 2 Hang squat snatch] @65% of last weeks 4RM
POWER [10 min]
3x3@70% Snatch deadlift high pull
THURSDAY
CROSSFIT
Teams of 3
Row calories
Wall ball
AMRAP Back squats @45/35kg
0:00-5:00 min - 21s
5:00-9:00 min - 18s
9:00-17:00 min - 15s
HIIT 30
3 Sets
1 min Work : 1 min rest
1. Max distance row
2. Max burpees
3. Max distance ski
4. Max sit ups
CARDIO CAPACITY
ROW:
3000m warm up
WOD: 3 Rounds
Damper L2
400m @29-31 s/m
200m Recovery row pace
Increase damper to L10
250m max power
200m Recovery row pace.
FRIDAY
CROSSFIT
30 min EMOM
1. 40s x Double under/Single skips.
2. 30s x Max effort bike ca
3. 40s x Box jumps
4. 30s x Max effort row cal.
5. 40s x Straight arm plank
6. 30s x DB floor chest press
HIIT 30
5 Rounds
20s Jumping jacks
10s rest
20s Shuttle runs
10s rest
20s DB curl and press
10s rest
20s 1m Broad jumps
10s rest
CARDIO CAPACITY
RUN:
400m warm up
WORKOUT:
3 x [800m + 200m walk recovery]
SATURDAY
ROW FOR BEAU
Team of 3 - For Time (45 min)
You go, I go
Accumulate 10 000m Row
A1 - Starts row
A2 - Completes
21 Air squats
15 Press ups
9 Pull ups
A3 - Rest
ENDURANCE
30 min
2 x Rope climb
4 x Ring dips
6 x Front squat @40/25kg
Run 200m
4 x Rope climb
6 x Ring dips
8 x Front squats @40/25kg
Run 400m
6 x Rope climb
8 x Ring dips
10 x Front squats @40/25kg
Run 800m
8 x Rope climb
10 x Ring dips
12 x Front squats @40/25kg
Run 800m + 200m
SUNDAY
HIIT 60
2 Rounds
4 min AMRAP
20 KB swings
10/side KB bent over rows
-Rest 1 min-
4 min AMRAP
20 Goblet squats
20 Ring rows
-Rest 1 min-
4 AMRAP
20 Wall balls
20 Push ups
-Rest 1 min-
WEIGHTLIFTING
DAY 6 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
TECHNIQUE [20 min]
3x3@45% Clean Deadlift pull [2s pause]
3x3@45% 3-Point Clean [dead+hang+power]
3x3@45% 2-Point Clean [hang+power]
4x3@45% 3-point hang squat clean
[High hang+Mid-hang+Hang]
STRENGTH [12 min]
[2 Power cleans + 2 Hang squat clean + 1 Split jerk]
4 x 1@75% of last weeks 4RM.
POWER [5 min EMOM]
3 x Squat jumps @45% of max.
*We want full squat depth and max effort jump.
CARDIO CAPACITY
35 min
[15 min Bike]
4 Sets
20s max watts effort
1:00 min recovery pace
1:00 min @50% of max watts
1:00 min recovery pace
-rest 5 min-
[15 min Row]
4 sets @Damper L3
20s max effort stroke per min
1:00 min recovery pace
1:00 min @50% of max s/m
1:00 min recovery pace