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ROYAL CROSSFIT

Wednesday

280721


For time


3 rounds of
400m run
21 sumo deadlift high-pull
12 bar facing burpees

♀ 20kg ♂ 30 kg

Wednesday

280721


For time


3 rounds of
400m run
21 sumo deadlift high-pull
12 bar facing burpees

♀ 20kg ♂ 30 kg

Scaling

☛ Movement scaling: burpees
☛ Load scaing: less load on bar
☛ Distance scaling :200m

Tuesday

270721


Heavy day


for TOTAL load
5-5-5-5-5
back squat

Tuesday

270721


Heavy day


for TOTAL load
5-5-5-5-5
back squat

Monday

260721


20' amrap


Complete as many rounds as possible in 20 minutes of:

30 hang power dumbbell clean and jerk (15 each arm)
20 knees to elbows
100 double-unders

♀ 15kg ♂ 22.5 kg

Monday

260721


20' amrap


Complete as many rounds as possible in 20 minutes of:

30 hang power dumbbell clean and jerk (15 each arm)
20 knees to elbows
100 double-unders

♀ 15kg ♂ 22.5 kg

Scaling

☛ Movement scaling: hanging knee raises , 150 single-under
☛ Reps scaling : 21-15-70 double or 100 single-under
☛ Time scaling : 14 minutes
☛ Load scaling : less load

Saturday

240721


For calories


Complete as many calories on the rower, ski-erg or bike as possible in 10 minutes of:

10 strict handstand push-ups
20 pulls on the rower, ski or bike (30)

Saturday

240721


For calories


Complete as many calories on the rower, ski-erg or bike as possible in 10 minutes of:

10 strict handstand push-ups
20 pulls on the rower, ski or bike (30)

Scaling

☛ Movement scaling : push-ups or knee push-ups
☛ Rep scaling : 5 strict handstand push-ups
☛ ROM scaling :use 1plate+ 1ab mat

Friday

230721


For time


3 rounds of
400m run
24 wall ball shots
12 pull-ups

♀ 6kg/2.75cm. ♂ 9kg/3.05 cm

Friday

230721


For time


3 rounds of
400m run
24 wall ball shots
12 pull-ups

♀ 6kg/2.75cm. ♂ 9kg/3.05 cm

Scaling

☛ Load /height scaling: less load for med ball and or shorter target
☛ Movement scaling : ring rows
☛ Distance scaling : 200m run

Thursday

220721


For time and reps


In a 10 minute cap do 4 rounds of
12 deadlifts
12 ring dips
do max bar facing burpees with your remaining time

♀ 70kg. ♂ 100kg

Score is your time of part a and the number of burpees of part b

HYROX CLASS:
PART A: Strenght -Sled pulls

For time
1k run
100 weighted lunges ♀10kg ♂ 20kg
1k run

Thursday

220721


For time and reps


In a 10 minute cap do 4 rounds of
12 deadlifts
12 ring dips
do max bar facing burpees with your remaining time

♀ 70kg. ♂ 100kg

Score is your time of part a and the number of burpees of part b

HYROX CLASS:
PART A: Strenght -Sled pulls

For time
1k run
100 weighted lunges ♀10kg ♂ 20kg
1k run

Scaling

☛ Load scaling: Use weight moderate for you on deadlifts
☛ Movement scaling
-parallette dips or box dips
-regular burpees

Wednesday

210721


20' amrap TEAM


30 double-unders
10 toes to bar
1 rope climb

every athlete starts after his/her partner is done with each movement.
eg
athlete a : 30 double-unders
athlete b : 30 double-unders
athlete a : 10 toes to bar
athlete b : 10 toes to bar
athlete a : 1rope climb
athlete b: 1rope climb
and goes on..

Wednesday

210721


20' amrap TEAM


30 double-unders
10 toes to bar
1 rope climb

every athlete starts after his/her partner is done with each movement.
eg
athlete a : 30 double-unders
athlete b : 30 double-unders
athlete a : 10 toes to bar
athlete b : 10 toes to bar
athlete a : 1rope climb
athlete b: 1rope climb
and goes on..

Scaling

☛ Movement scaling:
-60 single-unders
-Toes to rings or leg raises on floor
-Sitted rope climb