AFAP in 25 mins: 400m Run 25 Double Unders 400m Run ... +25 reps on each round Rx: 400m Run Double Unders +25 reps each round Scaled:...

Hang Squat Cleans: Option 1: For Load (Strength) 2 – 2 – 2 – 2 – 2 - 2 - 2 Option 2: 1 min on / 2 mins off x 5 sets (Strength Endurance)...

EMOMx12 3 Bar Muscle Ups / Jumping Bar Muscle Ups / Progression Exercises 15 Plate GTOH 2 mins rest For Time: Rx: 30 – 20 – 10 reps:...

4 sets of 5 Push Jerks Build to heaviest workout load Mini Round: 1 Round 10 Cal Row + 3 push Jerks (Use starting weight) For Time (22...

Rope Climb Practice / Variations & WOD Prep Rx: Rope Climb Scaled: Rope Pulls to Stands or Single Ring-Ring Rows Mini WOD – 3 Rounds 12...

AMRAP in 30 mins: Split Reps *** Intended Stimulus: 5+ Rounds. Smaller, faster split sets between your partner. Light weights. Rx: (24/20...

MB Squat Clean Technique Set Up | Deadlift | Deadlift + Shrug | Front Squat | Shrug + Drop | MB Clean Mini WOD: AMRAP in 4 mins 100m Row...

AMRAP in 8 *** Intended Stimulus: 8 – 16+ rounds. Unbroken deadlifts for as many sets as possible. :30 or less on wall walks. Rx: 2 Wall...

7 x 3 Bottom-Up Front Squats *** Intended Stimulus: Starting at the bottom of the squat below parallel with the bar resting on supports /...

EMOM 20 (Every 5 work time changes) *** Intended Stimulus: Aiming for 250+/200+ Cals (Elite 300 Cals). Hold a higher-than-normal stroke...

3 RFT *** Intended Stimulus : Light & Fast. Rep should be completed unbroken or split into max two sets. 8 – 15minute workout. 400m Run...

Good Afternoon CrossFit Scotland Members, We hope you had a great month in April. Here are some events and dates to look forward to in...

Power Snatch Practice (Coach Led) EMOM 8 2 Power Snatch (reset reps – increase load to working weight every second minute) AMRAP in 20...

6 RFT | Teams of 2 Alternating Exercises Intended Stimulus Squats should be completed in 1 – 2 sets. Keep a steady pace throughout...

10 RFT (15 min TC) Intended Stimulus 12:00 – 15:00 minute workout. Find a pace and try to hold it. This is a lung burner, Keep Moving!...

Deadlift (Focus points below) ·       6 Deadlift – Proper set up ·       6 Deadlift – Keep bar close to body on ascent slow on descent...

EMOM8 1 Power Clean + 1 Hang Clean + High Hang Clean ·       Increase weight to more than workout weight AFAP in 6 mins Intended Stimulus...

Muscle Up Practice / Variations Beginners: 7 Ring Transitions to Dip Intermediate: 1 Seated/ Assisted Ring Muscle Up + 6 C2B Pull Ups Rx:...

Skill Work Coach Led Technique 5 sets of: 1 Power Snatch + 1 Overhead Squat (Build to workout weight) 5 x 2:30 rounds / 2:30 rest ***...

WOD 1 – EnDuracell AMRAP in 15 mins: Rx 15 / 12 Cal Row 15 WBS (9/6) 15 KBS (24/16) AMRAP in 15 mins: Scaled 12 / 9 Cal Row 12 WBS (6/3)...