ROYAL CROSSFIT

Sept. 16, 2019

For time


Every 6' run 800m for four rounds
With a running clock start your effort at 0:00, 6:00,12:00 and 18:00

Your score is your slowest running

Tips

• Try to keep a steady pace in all efforts

Scaling

•Every 6' run 500m-600m for three to four rounds

On Ramp

Same with CrossFit's scaling options

Sept. 14, 2019

For time


2k row or 2k ski or 4400m bike
75 burpees

On Ramp

• 50 burpees

Sept. 13, 2019

For Time


50-40-30-20-10
Double-unders
Ab mat sit-ups

20 wall ball shots 9kg/6kg at the beginning of each round

Scaling

x2 single-unders
less load/shorter target for wall balls

On Ramp

For time
70-60-50-40-20 singe-unders
35-30-25-20-10 ab mat sit-ups
15 wall balls at the beginning of each round

Sept. 12, 2019

20' amrap


4 bar muscle-ups
8 alternate dumbbell snatch 22.5kg/15kg
10 alternate box step ups 22.5kg/15kg 60cm/50cm

Scaling

• chest to bar pull-ups/ pull-ups / 6 ring rows
• less load
• less load, less height

On Ramp

Same with CrossFit's class for 15 minutes

Sept. 11, 2019

For Time


3 rounds of
400m run
30 push-ups
30 box jumps 60cm/50cm

Scaling

200m run
20 push-ups or box push-ups
20 box jumps / less height

On Ramp

3 rounds of
200m run
20 push-ups
20 box jumps 50cm/40cm

Sept. 10, 2019

12' amrap


6 toes to bar
9 sumo deadlift high pull 50kg/35kg
12 double-unders

add 10 double-unders on each round

Scaling

• hanging knee raises
• less load
• start from 24 singles and add 10 on each round

On Ramp

6 hanging knee raises
9 sumo deadlift high pull 30kg/15kg
24 double-unders

add 10 single-unders on each round

Sept. 9, 2019

Heavy Day


Front squat
5-5-5-3-3-3-1-1-1

Tips

• go for max the last set of 5/3/1

Scaling

• 5-5-5-5-3-3-3-3

On Ramp

Same with CrossFit's scaling option