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ROYAL CROSSFIT

Monday

170122


AMRAP 15


1 deadlift (125/84 kg)
4 bar facing burpees
2 deadlifts

6 bar facing burpees
3 deadlifts

8 bar facing burpees
4 deadlifts

10 bar facing burpees
5 deadlifts

continue adding 2 bar facing burpees and 1 deadlift until time cap

Monday

170122


AMRAP 15


1 deadlift (125/84 kg)
4 bar facing burpees
2 deadlifts

6 bar facing burpees
3 deadlifts

8 bar facing burpees
4 deadlifts

10 bar facing burpees
5 deadlifts

continue adding 2 bar facing burpees and 1 deadlift until time cap

Tips

-Complete the round of 10 deadlifts.
-Lift a heavier bar for high volume

Scaling

-Deadlift :Load, DB options
-Burpees : not over the bar ,down and up

Saturday

150122


2021 GAMES EVENT 10


For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Saturday

150122


2021 GAMES EVENT 10


For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Tips

-Complete the workout in 30:00 or less.
-Spend no more than 2:00 on a round of toes-to-bars.
-Athletes should be able to perform 5-10 toes-to-bars unbroken before taking a break.
-Spend no more than 12:00 on either 1.5-mile run.

Scaling

-Toes-to-bars:Reps, range of motion, V-ups, sit-ups
-Run :Distance, bike, row

Friday

140122


AMRAP 10:


3 overhead squats (52/34 kg)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Friday

140122


AMRAP 10:


3 overhead squats (52/34 kg)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Tips

-Get through the round of 15 squats.
-Be able to complete 15 unbroken double-unders.
-Keep overhead squats unbroken through the round of 12.
-High interference in the legs and shoulders from both movements.

Scaling

-Overhead squat Load, OH lunges, single-arm DB options
-Double-under :30 of reps, single-unders

Thursday

130122


20' team amrap


EMOM 20 with a partner
Min, 1 | 1:00 row or bike or ski for calories
Min. 2 | :30 shoulder press 40kg/30kg for reps
– Partners alternate each minute

Thursday

130122


20' team amrap


EMOM 20 with a partner
Min, 1 | 1:00 row or bike or ski for calories
Min. 2 | :30 shoulder press 40kg/30kg for reps
– Partners alternate each minute

Tips

-Steady, consistent pace.
-Complete at least 5 presses each interval.
-Feel challenged on the presses regardless of skill level.

Scaling

-Load, DB press

Wednesday

120122


AMRAP 12:


7 box jumps (90/75 cm)
14 KB swings (32/24 kg)

Wednesday

120122


AMRAP 12:


7 box jumps (90/75 cm)
14 KB swings (32/24 kg)

Tips

-Complete 5-10 rounds of the workout.
-Unbroken or 2 sets on KB swings.
-Box jumps should be challenging, but athletes should be able to finish in 1:00 or less.

Scaling

-Box jumps: Height, step-ups
-Kettlebell swings: Load, range of motion

Tuesday

110122


"Barbara"


5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

Tuesday

110122


"Barbara"


5 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 per round.

Tips

-Complete each round in 3:00-4:00
-Maintain consistent split times across all rounds.
-Start by scaling back the volume if you take longer than 4:00 per round.
-Complete the squats and sit-ups in larger sets while maintaining a consistent pace.

Scaling

-Pull-ups :10 reps, 10 jumping pull-ups, ring rows
-Push-ups: 15 reps, knee push-ups, box assisted push-ups
-Sit-ups: 20 reps
-Squats:25 reps

Monday

100122


For time


3 rounds of
500/400-m row
30 burpees box over jumps 60cm/50cm
20 v-ups

Monday

100122


For time


3 rounds of
500/400-m row
30 burpees box over jumps 60cm/50cm
20 v-ups

Tips

-Fast paced workout in which you are only limited in your ability to move faster.
-Finish the workout in about 15:00.
-Complete burpees in no more than 2:30.
-Keep each row to 2:00 or less.

Scaling

-shorter box and
-down-ups
-less distance 350/250-m
-20 and 15 reps