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ROYAL CROSSFIT

Wednesday

201021


LIFT, MOVE, WORK


On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00

From 6:00 - 10:00:
AMRAP 4:
Bar Muscle-ups
- Rest 2:00

From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

♀2x15kg /2x22.5kg

Wednesday

201021


LIFT, MOVE, WORK


On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00

From 6:00 - 10:00:
AMRAP 4:
Bar Muscle-ups
- Rest 2:00

From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

♀2x15kg /2x22.5kg

Scaling

☛ Movement/load scaling: pull-ups, ring rows , single unders, less load

Tuesday

191021


heavy day


Back Squat
10-8-6-4-2

Shoulder Press
10-8-6-4-2

Deadlift
10-8-6-4-2

Tuesday

191021


heavy day


Back Squat
10-8-6-4-2

Shoulder Press
10-8-6-4-2

Deadlift
10-8-6-4-2

Monday

181021


For time


3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

Monday

181021


For time


3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

Scaling

☛Volume scaling : 2:00 / 70 squats /1:30 handstand walk/ 15 handstand push-ups
☛Movement scaling : handstand to wall/Plank / bear walk/ pike push-ups - push-ups

Saturday

161021


15' amrap


both athletes ,9 synchronized burpees
21 wall ball shots, Athlete A

both athletes, 9 synchronized burpees
21 wall ball shots , Athlete B

☛ Load-height scaling: less load or and shorter target
6kg 2.75cm/ ♂ 9kg 3.05cm

Saturday

161021


15' amrap


both athletes ,9 synchronized burpees
21 wall ball shots, Athlete A

both athletes, 9 synchronized burpees
21 wall ball shots , Athlete B

☛ Load-height scaling: less load or and shorter target
6kg 2.75cm/ ♂ 9kg 3.05cm

Friday

151021


For time


5 rounds of
15 kettlebell swings
15 box over jumps
15 ab-mat sit-ups

♀ 16 kg,50cm ♂24kg, 60cm

Friday

151021


For time


5 rounds of
15 kettlebell swings
15 box over jumps
15 ab-mat sit-ups

♀ 16 kg,50cm ♂24kg, 60cm

Scaling

☛ Volume scaling :
Intermediate : 5 rounds of 10 reps for all movements
Beginners : 3 rounds of 15 reps for all movements

☛ Load-height scaling: less load for kettlebell swings, shorter box for box over jumps

Thursday

141021


heavy day


Front squats
10-5-3-1-1-1-3-5-10

Find your best 10,5,3 and 1 rep. Your score is the total load for these reps

Thursday

141021


heavy day


Front squats
10-5-3-1-1-1-3-5-10

Find your best 10,5,3 and 1 rep. Your score is the total load for these reps

Scaling

☛ Keep good mechanics and do 10-5-5-3-3-3-5-5-10

Wednesday

131021


For time


21-15-9-6-3
handstand push-ups
hang power clean

♀ 40kg. ♂ 60kg

Wednesday

131021


For time


21-15-9-6-3
handstand push-ups
hang power clean

♀ 40kg. ♂ 60kg

Scaling

☛ movement scaling : x seconds of handstand hold + x reps of dumbbell push-press
☛ load scaling : less load