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ROYAL CROSSFIT

Monday

080321


train at home


for time
50-40-30
wall ball shots

100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg

Monday

080321


train at home


for time
50-40-30
wall ball shots

100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg

Tips

General warm-up
3 rounds of
40 single-unders
10 squats to wall
7 push-ups

Specific warm-up
Do with your med ball the following:
5 front squats with 5 seconds hold at bottom last rep
5 shoulder press 5 seconds at top last rep
5 thrusters
2x 5 wall ball shots

then
6 minutes double-unders practice

Cooldown
quads and calfs roller and stretch for 10 miutes total

Scaling

☛Limited equipment options and scaling
☛ If you don't have a med ball do thrusters.Same reps with an empty bar, or a light dumbbell or a light kettlebell.

☛ Scale double-unders to 2 minutes double-unders efforts if you can do some reps or to 150 single-unders if you can't do doubles yet.

☛No equipment
for time
50-40-30
air squats

80 jumping jacks after each set of air squats

Saturday

060321


Endurance


Run 10k!!!

Saturday

060321


Endurance


Run 10k!!!

Tips

Do the Hinshaw's warm-up

Scaling

Run or jog as far as you can for 45minutes to 1hour

Friday

050321


train at home


for time
27-21-15-9
squat cleans
ring dips

♀30kg ♂ 40kg

Friday

050321


train at home


for time
27-21-15-9
squat cleans
ring dips

♀30kg ♂ 40kg

Tips

General warm-up
3 rounds of
20 jumping jacks
12 air squats
12 alternate lunges
6 inchworm-push-ups

Specific warm-up
10 deadlifts
5 pull and shrug from hang
5 pull, shrug and high pull from hang
5 hang power clean
5 front squats with 3'' pause at bottom
5 hang squat clean
5 squat clean
add load

then
ring holds
3 negative ring dips
3 ring dips
2x 3 kipping ring dips
If you don't have rings, just do 2x5 push-ups

Cooldown
2x20 seconds each stretch
Chest, couch, hips

Scaling

☛Limited equipment options and scaling
☛ You may use dumbbells or kettlebells.
☛Scale ring dips to 15-12-9-6 or do push-ups

☛ No equipment :
27-21-15-9
jumping squats
push-ups

Wednesday

030321


train at home


"Isagrace"
for time
3 rounds for time
5 snathces
5 clean and jerks

♀ 43kg ♂ 61kg

Wednesday

030321


train at home


"Isagrace"
for time
3 rounds for time
5 snathces
5 clean and jerks

♀ 43kg ♂ 61kg

Tips

General warm-up
3 rounds of
10 stick pass through
10 goodmornings
10 sampson's stretch
10 stick overhead squats
10 stick back extensions
10 stick-v-sit-ups

Specific warm-up
Burgener's warm-up
then practice snatch for 6 minutes and add load

then empty your bar and do the same for clean and jerks

Then do 2 rounds of
3 snatches
3 clean and jerks
30 seconds rest

Cooldown
2x20 seconds
shoulder's strech , trap's stretch, quad's stretch

Scaling

☛Limited equipment options and scaling
☛ You may use dumbbells or kettlebells.
3 rounds of
20 alternate snatches
10 double (db or kb) clean and jerks *
* if you have one piece do 20 alternate clean and jerks

☛ No equipment :
After a very good and long warm-up do
3minutes max effort run

Tuesday

020321


train at home


12' amrap
15 deadlifts
9 push presses
50 double-unders

♀ 40kg ♂ 60kg

Tuesday

020321


train at home


12' amrap
15 deadlifts
9 push presses
50 double-unders

♀ 40kg ♂ 60kg

Tips

General warm-up
2 rounds of
1 minute single rope jumps
6 inchworm push-ups
20 hand to foot twist
12 bridges

Specific warm-up
EMOM 4 minutes
20 double-unders or 4 minutes double-unders practice

then
10 empty bar deadlifts +
10 shoulder press
then
10 empty bar push press

add load an do sets of 5 deadlift and 3 push-press

Cooldown
2x20 seconds each stretch
hamstrings, low back, trap, calves

Scaling

☛Limited equipment options and scaling
☛You may use dumbbells or kettlebells
☛ Use less load if needed
☛ Do 50 single rope jumps if you can't do double-unders yet

☛ No equipment:
12' amrap
15 bridges
12 push-ups
35 jumping jacks

Monday

010321


train at home


Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
♀ 16-kg KBs ♂24-kg KBs

Rest 2 minutes between rounds

Monday

010321


train at home


Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
♀ 16-kg KBs ♂24-kg KBs

Rest 2 minutes between rounds

Tips

General warm-up
400m easy run
10 alternate lunges
10 knee to chest pull
10 figure four stretch
10 toy soldiers
10 flex and extend
20 mountain climbers
200 m run

Specific warm-up
100m farmer carry

then
5 russian kettlebell swings
5 down and ups
5 kettlebell swings
5 burpees
5 kettlebell swings (Add load)
5 burpees

Cooldown 2x20 "each
low back stretch
forearm stretch

Scaling

☛Limited equipment options and scaling
☛For the farmer carry and the kettlebell ,use dumbbell or plate if you don' have a kettlebell.

Saturday

270221


train at home


for time
21-15-9
overhead squats
chest to bar pull-ups

♀ 30kg ♂ 40kg

Saturday

270221


train at home


for time
21-15-9
overhead squats
chest to bar pull-ups

♀ 30kg ♂ 40kg

Tips

General warm-up
3 rounds of
6 sampson's stretch
10 air squats
10 stick pass through
6 ring rows or 12 back extensions
6 down and ups

Specific warm-up
10'' hang from bar
2 sets of 2-3 strict pull-ups
practice kipping for 5 minutes
2x 3-4 kipping pull-ups
2x3-4 chest to bar pull-ups

2 minutes roller t-spine smash with arms overhead

5 very slow reps overhead squats holding stick with reverse grip
5 very slow reps overhead squats holding stick with closed feet
5 very slow reps with both of the above
5 empty bar overhead squats
add load

Cooldown
2x20'' forearm stretching
2x20'' lat stretching
2x30'' couch stretching

Scaling

☛Limited equipment options and scaling
☛Do dumbbell or kettlebell one arm overhead squats if you don't have a bar. If it is too hard to do, this put something under your heels to elevate them.

☛ If you don't have a pull-up bar do ring rows. Keep your feet elevated if you want to make it harder.
☛ Do barbell bent over rows if you don't have rings or pull-up bar.
☛ Do 42 -30-18 back extensions if you don't have dumbbells.