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ROYAL CROSSFIT

Saturday

150521


train at home


For time
3 rounds of :
40 wall ball shots
20 burpees

♀ 6kg ♂9kg

Saturday

150521


train at home


For time
3 rounds of :
40 wall ball shots
20 burpees

♀ 6kg ♂9kg

Tips

General warm-up
Practice SLIPS for 20 minutes

Specific warm-up
20 alt. mountain climbers
10 scapula push-ups
30'' plank
5 down and ups
5 burpees

then
10 air squats in front of a wall
5 med ball squats with 3'' pause at bottom
5 med ball press with 3'' pause on top
5 med ball thrusters
5 wall ball shots

Cooldown
Stretch the following muscle groups for 2 sets of 20 seconds
Psoas, quads, glutes

Scaling

☛ Limited equipment options and scaling
Less load/shorter target for wall ball shots, 30 reps
Down and ups , 15 reps
☛ You may replace med ball with a ligth weight like dumbbell or kettlebell
☛ No equipment
3 rounds of :
40 jump squats
20 burpees

Thursday

130521


train at home


15' amrap
10 alternate weighted lunges
10 push-ups
10 sumo deadlift high pulls
Add TWO reps to every movement every TWO rounds

♀16kg ♂24kg

Thursday

130521


train at home


15' amrap
10 alternate weighted lunges
10 push-ups
10 sumo deadlift high pulls
Add TWO reps to every movement every TWO rounds

♀16kg ♂24kg

Tips

Warm-up

General :
2 rounds
2x5m bear walk
2x5m crab walk
5/5 samson stretch
10 bridges
10/10 hand to foot twist
5 wide stance burpees squat

Special warm-up
2x24'' straight arms plank
2x8 push-ups

then
7 sumo deadlift empty bar
5 sumo deadlift+ shrug slow
5 sumo deadlift+ shrug fast
2x5 sumo deadlift high pull

then
8 alternate lunges
4/4 skater's lunges
8 goblet squat
8 alternate weighted lunges

Scaling

☛ Limited equipment options and scaling
☛ Use a barbell or dumbbells if you don't have kettlebell
☛ No equipment jumping lunges and wide stance squats

Tuesday

110521


train at home


12' amrap
burpees box jumps

♀ 50cm ♂ 60cm

Tuesday

110521


train at home


12' amrap
burpees box jumps

♀ 50cm ♂ 60cm

Monday

100521


train at home


For time 10 rounds of:
18 dumbbell shoulder to overhead (9 for each arm)
21 air squats
12 push-ups

♀ 15kg ♂ 22.5kg

Monday

100521


train at home


For time 10 rounds of:
18 dumbbell shoulder to overhead (9 for each arm)
21 air squats
12 push-ups

♀ 15kg ♂ 22.5kg

Tips

General warm-up
3 rounds of
5 inchworm push-ups
10 alternate pigeon stretch
10 alternate sampson's stretch
20'' plank
20'' hollow
20'' arch

then
10 very slow squats to wall
10 air squats

then
10 scapular push-ups
2x6 push-ups

then
2x5 dumbbell shoulder to overhead

Cooldown
2x20'' each stretch
trap, shoulders quads and chest

Scaling

☛ Limited equipment options and scaling:
☛ You can use kettlebell (9 reps for each arm) or a barbell (15 reps 40kg rx'd)
☛ Do incline push-ups if you struggle on floor.
☛ Volume scaling : 7 rounds

☛ No equipment options:
15'amrap
36 seconds handstand hold against wall
15 air squats
9 push-ups

Saturday

080521


train at home


20 amrap
15 box jumps over
10 push press
5 strict chest to bar pull ups

♀ 50cm 30kg ♂60cm 40kg

20' time cap

Saturday

080521


train at home


20 amrap
15 box jumps over
10 push press
5 strict chest to bar pull ups

♀ 50cm 30kg ♂60cm 40kg

20' time cap

Tips

General warm-up
2 rounds of
1 minute rope jump
10 alternate walking lunges
10 inchworm push-ups
10 down and up

Specific warm-up
do 7 box jumps (low) and 2x5 wod's height
then
do 10 strict press (empty bar o light load)
2 x5 push press
add load
then
2x3 strict pulls ups and 1x3 chest to bar pull ups

Cooldown 2x20'' each
arm behind back stretch
shoulder stretch
trap stretch
calves stretch

Scaling

☛ Limited equipment options and scaling
☛ Jump over an object
☛ Use dumbbells or kettlebells. No equipment do 10 push-ups
☛ Scale chest to bar pull ups to jumping chest to bar pull ups or jumping pull ups
☛ No pull up bar 5/5 dumbbell bent over row

Friday

070521


train at home


Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 40kg ♂ 60kg

Friday

070521


train at home


Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 40kg ♂ 60kg

Tips

Warm-up
General
3 rounds of
1 minutes rope jumps or jumping jacks
20 hand to foot twist
5 inchworm push-ups
10 air squats
10 good mornings
10 pass through
10 bridges
15 back extensions

Pre-wod mobility
2 minutes each side ,lat roller smash

practise for 15 minutes with empty bar clean and jerk,breaking it to segments
every 3 minutes do 3 burpees over bar

add load

Cooldown
stretch your shoulders, your quads and your back

Scaling

☛ Limited equipment options and scaling
☛ Use dumbbells, kettlebells or any heavy object for clean and jerks

☛No equipment :
10 rounds of
5 squats
5 push-ups
5 burpees

Thursday

060521


train at home


for time
3 rounds of
15 overhead squats
100 double-unders

♀40kg ♂60kg

Thursday

060521


train at home


for time
3 rounds of
15 overhead squats
100 double-unders

♀40kg ♂60kg

Tips

General warm-up
3 rounds of
1 minute rope jumps
10 alt. sampson's stretch
10 air squats to wall
10 alt. twists from squat position
5/5 arm rotations

Specific warm-up
2x 5 pass through at each position standing, 1/4 squat, 1/2 squat ,squat
2x 10 overhead squats with stick
burgener's warm-up (with stick or bar)
add load and do sets of 3

EMOM 4minutes or practice
30 double-unders

Cooldown
couch stretch 1 minute per leg
calf stretch 1 minute per leg

Scaling

☛ Limited equipment options and scaling
☛ Use low to moderate weight for you to scale load
☛ Do 2 minutes double-unders efforts or 200 single-unders

☛ Use a dumbbell or a kettlebell if you don't have barbell

☛ No equipment:
super slow stick overhead squat
35 jumping jacks