FOR MEMBERS
BOOK NOW
FOR MEMBERS
BOOK NOW
ROYAL CROSSFIT

Wednesday

021220


train at home volume 2


For time
24-18-12-6
ring dips
pistols
push-ups

Wednesday

021220


train at home volume 2


For time
24-18-12-6
ring dips
pistols
push-ups

Tips

General Warm-up
10 knee to chest pull
10 quad stretch
10 figure 4 stretch
10 high kicks
10/10 arm circles
1' plank
10 sampson's stretch

Special Warm-up
10 Tables with 3'' second pause on top
Reverse plank 2x30'' with 30'' rest
Push-ups 2x10 with 30'' rest
2x15'' ring hold
2x4-7 dips with 30'' rest

pre-work out mobility
1'/1' calf bone saw smash
30''/30'' calf&achilles stretch

10 squats
10 closed feet squats
10 alternate lunges
10 skater's lunges
2x6 pistols or skater's lunges for scaling option

Cooldown
2 minutes each leg, couch stretch
2 minutes each side , chest stretch

Scaling

☛ Limited equipment options and scaling

☛ If you don't have rings, do rings wherever you can eg. two chairs. Scale down the movement by having your feet on the ground, pushing as much as needed. If you can't do dips at all do "box" dips

☛ Skater's lunge pistols scaling option
☛ Knee push-ups for push-ups scaling options

Tuesday

011220


train at home volume 2


10'amrap
10 shoulder to overhead
35 double-unders

♀ 30kg ♂ 40 kg

Tuesday

011220


train at home volume 2


10'amrap
10 shoulder to overhead
35 double-unders

♀ 30kg ♂ 40 kg

Tips

General Warm-Up
3 rounds of
1' single rope jumps or 30 jumping jacks
5 plank to dog push-ups
15 back extentions
10 stick pass through

Pre-wod mobility
2 minutes each side ,lat roller smash
or 2 minutes scapula organize with lacrosse ball
and 15 standing wall angels

Special Warm-Up
10 shoulder press
2x5 push press
2x5 push jerks
add load

4'EMOM
20 double-unders or 4 minutes practice

Cooldown
Calf and soleus stretching 30'' each x2 sets
Shoulder stretch 30''
Towel shoulder stretch 30''

Scaling

☛ Limited equipment options and scaling

☛ Use a barbell, dumbbells, kettlebells, or any external object you can bring from shoulder to overhead position.

☛ If you have one dumbbell or kettlebell do 10 reps on each arm

☛ If you don't have a rope jump, do 20 jumping jacks

Monday

301120


train at home volume 2


"Orbison"
20' EMOM "
4 burpees
6 air squats
8 sit-ups

Monday

301120


train at home volume 2


"Orbison"
20' EMOM "
4 burpees
6 air squats
8 sit-ups

Tips

*Each minute, perform 4 Burpees, 6 Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops.

General Warm-up
10 knee to chest pull
10 quad stretch
10 figure four stretch
10 toy soldiers
20 hand to foot twist
10 plank to dog
10 cow to cat

Special warm-up
2x 8 sit-ups
then
5 squats
5 closed feet squats
5 wide feet squats
5 squats

then
5 scapular push-ups
5 push-ups
5 down and ups
5 burpees

do a round to see how much time you need. Scale down or up if needed.

Cooldown
Quad stretch 2x20''
Cobra to low back stretch 2x20'' each

Scaling

Reduce the repetitions (scaling down)

EMOM for 20 minutes
3 Burpees
4 Air Squats
5 Sit-Ups

Increase the repetitions (scaling up)
20' EMOM "
6 burpees
8 air squats
13 sit-ups

Saturday

281120


train at home volume 2


Run for 35 minutes . Every 5 minutes, stop and perform 15 burpees*

* Do the burpees if you do the work-out on a stadium. If you run on the road just run for 35 minutes.
Score is the total distance.

Saturday

281120


train at home volume 2


Run for 35 minutes . Every 5 minutes, stop and perform 15 burpees*

* Do the burpees if you do the work-out on a stadium. If you run on the road just run for 35 minutes.
Score is the total distance.

Friday

271120


train at home volume 2


"Filthy Fifty"

For time
50 Box jump 60cm/50cm
50 Jumping pull-ups
50 Kettlebell swings 24kg/16kg
50 Walking lunges
50 Knees to elbows
50 Push press 20kg/15kg
50 Back extensions
50 Wall ball shots, 9kg/6kg
50 Burpees
50 Double unders

Friday

271120


train at home volume 2


"Filthy Fifty"

For time
50 Box jump 60cm/50cm
50 Jumping pull-ups
50 Kettlebell swings 24kg/16kg
50 Walking lunges
50 Knees to elbows
50 Push press 20kg/15kg
50 Back extensions
50 Wall ball shots, 9kg/6kg
50 Burpees
50 Double unders

Tips

General
3 rounds of
30 seconds rope jump or jumping jacks
10 air squats
10 push-ups
5 down and ups

Special warm-up
Do some reps of each exercise to be prepared for the wod

Cooldown
10 minute full body stretching

Scaling

☛ Limited equipment options and scaling

☛ If you don't have a box do 50 jumps over "something"
☛ If you don't have a pull-up bar do 25 single-arm each side with dumbbell or kettlebell bend over row. If you don't have dumbbell or kettlebell do 50 wall slides
☛ If tou don't have a kettlebell or a dumbbell or a plate for the swings do 50 bridges
☛ If you don't have a pull-up bar do 50 bent knees v-ups.
☛ If you don't have a barbell or dumbbells or kettlebells do 50 push-ups
☛ If you don't have a med ball do 50 jumping squats
☛ If you don't have a jump rope do 50 jumping jacks

Thursday

261120


rest day


Thursday

261120


rest day


Wednesday

251120


train at home volume 2


12' amrap
3 squat snatches
5 handstand push-ups
7 down and ups

♀ 40kg ♂ 60 kg

Wednesday

251120


train at home volume 2


12' amrap
3 squat snatches
5 handstand push-ups
7 down and ups

♀ 40kg ♂ 60 kg

Tips

General warm-up

2 rounds of
10 squats to wall
10 pass through
5 slow plank to dog push-ups
30'' plank
10 alt. spiderman's lunge
10/10 mountain climber's

Special warm-up
Burgener's warm-up variation:
https://www.youtube.com/watch?v=mWffzvDGeg4

Practise squat snatch
add load

Handstand push-up practise
Handstand hold 2x10 seconds (scaled : facing wall)
3 Negative handstand push-ups
3 Strict handstand push-ups (scaled 3 hs hold+ 3 push-ups)
practise kipping hspu or kick sto handstand

2 rounds of 2 squat snatch
3 hspu
5 down and ups

Cooldown
2 minutes each leg couch stretch
2x30 seconds each arm shoulder stretch
2x15 seconds each side trap stretch

Scaling

☛ Limited equipment options and scaling

☛ Αν έχετε dumbbell ή kettlebell κάντε 3 squat snatch σε κάθε χέρι. Αν δεν έχετε τίποτα κάντε με ένα σκουπόξυλο 5 power snatch και 5 πολύ αργά overhead squats.

Κλιμακώστε τα handstand push-ups σε 5 seconds handstand hold + 5 push-ups