ROYAL CROSSFIT

May 18, 2019

14' amrap


14 wall ball shots 9kg/6kg
7 burpees
5 strict ring dips on high rings (you have to muscle-up the first)

Tips

→ keep moving with a steady pace

Scaling

• less load for med ball
• 5 strict ring dips on low rings
• 5 parallette push-ups or push-ups

On Ramp

14' amrap
10 wall ball shots
5 burpees
5 parallette push-ups or push-ups

May 17, 2019

Heavy Day


deadlift 4x10
bench press 4x10

Tips

→ try to do heavy tens
→ keep 1:30-2:00 rest between sets

On Ramp

deadlift 4x10
bench press 4x10

May 16, 2019

10' amrap


5 strict or 10 kipping handstand push-ups
50 double-unders
10'' L-sit hold on bar

Tips

→ work your weakness smart. scale properly

Scaling

• 10'' handstand hold & 10 push-ups
• 30 double-unders or 75 single-unders
• bent knees l-sit

On Ramp

10' amrap
7'' handstand hold & 7 push-ups
50 single unders
bent knees l-sit
10'' bent knees l-sit

May 15, 2019

For time


70 thrusters 40kg/30kg

8 chest to bar pull-ups every time you let the barbell down

15 minutes time cap

Tips

→use a load that will allow you to do 10 reps or more in every round

Scaling

• less load
• pull-ups
• jumping chest to bar pull-ups

On Ramp

For time
50 thrusters
8 ring rows every time you let the bar down

May 14, 2019

For time


3x1600m run

rest as needed between efforts

your score will be your worst time of three runnings

Tips

→ try to keep a similar pace in all three efforts

Scaling

• 3x 1200 to 800m run depending your running status

On Ramp

3x 800m run

rest as needed between efforts

your score will be your worst time of three

May 13, 2019

"Grace"


30 clean and jerk for time
61kg/43kg

time cap: 5 minutes

Tips

→ know your score from previous times you did Grace and compare

Scaling

• reduce load so you can complete the workout sub 5 minutes with good technique
• If strength is your weakness work for 20 challening reps for you with 5 minutes cap

On Ramp

30 clean and jerk for time

time cap: 5 minutes

May 11, 2019

I go you go


In teams of two
8 rounds for time of,
50 double-unders
25 wall ball shots 9kg/6kg
10 deadlifts 100kg/70kg

one athlete starts the other rests

22'cap

Tips

→ try to go unbroken and fast. You will have enough rest to recover

Scaling

•30 double-unders
•20 jumps over bar
• less load for med ball and barbell so you can go unbroken

On Ramp

In teams of two
6 rounds for time of,
50 single-unders
20 wall ball shots
10 deadlifts

one athlete starts the other rests

22'cap