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ROYAL CROSSFIT

Wednesday

140421


train at home


For time
5 rounds of
10 double dumbbells power clean
10 ring dips
10 chest to bar pull-ups

♀2x15kg ♂2x22.5kg

Wednesday

140421


train at home


For time
5 rounds of
10 double dumbbells power clean
10 ring dips
10 chest to bar pull-ups

♀2x15kg ♂2x22.5kg

Tips

Warm-up
General :
3 rounds of
5 burpees
15'' hollow
5 burpees
15 '' arch

Special :
2x5 deadlifts or 5/5 slow one leg deadlift (for no equipment option)
1x5 deadlift and shrug or 2x5 bridges
2x5 power cleans or 5/5 one leg bridges

2x5 push-ups
1x10'' hold on rings
2x5 ring dips or "box" dips

1x10'' hold on bar
2x3 strict pull-ups
2x5 kipping pull-ups
2x5 chest to bar pull-ups

or dumbbell row 2x5/5
or arch 2x15''

Scaling

☛ Limited equipment options and scaling

☛ If you have only one dumbbell do 10 reps on each arm
☛ You may use kettlebells or barell for cleans

☛ Scale ring dips with 10'' ring holds+ 10 push-ups
☛ If you don't have rings do dips between two chairs or "box dips"

☛ Scale chest to bar pull-ups to pull-ups or ring rows
☛Do 10/10 dumbbell row if you don't have a pull up bar

☛ No equipment :
10/10 one leg bridges
10 push-ups
30'' arch hold

Tuesday

130421


train at home


for time 10 rounds of
5 handstand push-ups
5 knees to elbows
5 box jumps

Tuesday

130421


train at home


for time 10 rounds of
5 handstand push-ups
5 knees to elbows
5 box jumps

Tips

Warm-up
General
2 rounds of
20 jumping jacks
10 tuck jumps
30'' plank
5 inchworm to push-up
5/5 one legged good mornings

Special
2x10"wrist stretch
2x10'' handstand hold facing wall
2x10'' handstand hold
3 negative handstand push ups or 3 "box" handstand push-ups. Βλέπε scaling options
2x3 handstand push-ups or 3"box" handstand push-ups

then
10'' hang from the bar
5 knees up
2x5 knees to elbows or one from scaling option

then
3x5 box jumps increasing height

Cooldown
1'/'1 calf stretch
30''/30''' trap stretch
1'/1' shoulder stretch
1'/1' hip opener

Scaling

☛ Limited equipment options and scaling

☛ If you struggle with handstand push-ups do 10 seconds of handstand hold and 5 push-ups
☛ Do lying leg raises if you don't have pull-up bar
☛ Lower the box
☛ Keep the movement Rx'd with 3 reps instead of 5

Monday

120421


train at home


13' amrap
10 one arm kettlebell front squat (5 each arm)
30 double-unders
10 swings
10 down and up

♀16kg ♂24kg

Monday

120421


train at home


13' amrap
10 one arm kettlebell front squat (5 each arm)
30 double-unders
10 swings
10 down and up

♀16kg ♂24kg

Tips

Warm-up
General
2 rounds of
1' single rope jumps or 1' jumping jacks
10 hand to foot
10 goodmornings
5/5 lunges
10 bridges
5/5/5 air squats (normal-wide-narrow)
5 down and ups

Specific warm-up
2x3 each hand one arm kettlebell front squat
2x8 deadlifts
10 russian swings
2x7 swings

3'practice double unders

Cooldown
1'/1' calf stretch
1'/1' spinal twist

Scaling

☛ Limited equipment options and scaling
☛ Replaced double-unders with singles or jumping jacks
☛ You may use a dumbbell instead of kettlebell
☛ No equipment :
15 air squats
30 jumping jacks
15 bridges
10 down and ups

Saturday

100421


train at home


14' amrap
20 one legged squats
20 push-ups
20 v sit-ups

Saturday

100421


train at home


14' amrap
20 one legged squats
20 push-ups
20 v sit-ups

Tips

General warm-up
3 rounds of
20'' plank
20 mountain climbers
10 tables
10 sit-ups
12 air- squats

Specific warm-up
4 alternate back lunges
4 skater's lunges
4 one foot behind heel lunges
4 roll to squat
2/2 roll to pistol
4 pistols

then
2x6 push-ups

then
6 v-sit-ups (bent knees)
6 v-sit-ups

Scaling

☛ scaling options
Do skater's lunges for pistols
Do knee push-ups for push-ups
Do v-sit-ups with bent knees for v-sit-ups

Friday

090421


train at home


For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 15kg. dumbbells
♂ 22.5 kg dumbbells

Friday

090421


train at home


For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 15kg. dumbbells
♂ 22.5 kg dumbbells

Tips

Warm-up
General:
2 rounds
1' single rope jumps
7/7 side flexion
7 plank to dog
7 push ups
7/7 single leg bridges

Special:
10 deadlift
5 hang deadlift shrug
2x5 hang power clean
2x5 dumbbell shoulder to overhead

then
10'' handstand hold
3 negative handstand push-ups
2x3 handstand push-ups

then
3x10~20 double unders or 3' practice double unders for scaling option

Cooldown:
1'/1' calf stretch
30''/30''/30'' neck stretch
1'/1' classic shoulder stretch

Scaling

Intermediate scaling option
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

Beginner Scaling Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

♀ 10-lb. dumbbells
♂ 15-lb. dumbbells

Wednesday

070421


train at home


For time
6 rounds of
5 power snatches
10 front rack lunges
8 toes to bar

40kg/30kg

Wednesday

070421


train at home


For time
6 rounds of
5 power snatches
10 front rack lunges
8 toes to bar

40kg/30kg

Tips

Warm up
General :
3 rounds of
5 down and up
8 sampson's stretch
12 sit-ups

Special :
Spend 3-4 minutes for each exercise

Cool down
1'/1' trap stretch
2'/2' couch stertch
1 cobra stretch

Scaling

☛ No equipment
10' amrap
5 burpees
10 jumping unges
8 v-sit-ups

Tuesday

060421


train at home


Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 60kg. ♂ 80 kg.

Tuesday

060421


train at home


Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 60kg. ♂ 80 kg.

Tips

General warm-up
10 alt knee to chest pull
10 alt figure four stretch
5 plank to dog
20'' hollow
20 '' arch
10 alt lunges
15 slow goblin squats
10 slow ring rows

then
5 dealdifts
5 deadlifts + shrug
5 deadlifts + shrug
5 power clean
5 front squats
5 squat cleans
add load

then
perform the movement you will use at the pull up bar
2x3

cooldown
Lat stretching
couch stretching
2x30'' each

Scaling

☛ Limited equipment options and scaling
☛Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

☛Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 50 kg. ♂ 70kg

☛Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups

♀ 15kg ♂ 20kg

☛You may use ring rows instead of pull up bar