30 min EMOM Min 1 – 10 box jumps Min 2 – 10 decline press ups Min 3 – 10 alt S/A cluster (20/15kg) Min 4 – 10 S/L elevated glute bridge...

7 MINS ON / 2 MINS OFF X 3 ROUNDS YGIG FORMAT (Teams of 2) ROUND 1 10 Thrusters (20/15) 3 Synchro Burpees* (After Burpees B takes over)...

For Time: 21-15-9: KBS (24/16) Lunges 21-15-9: SDHP (24/16) Pistols 21-15-9: S/A KB Squat Clean (24/16) Burpees 21-15-9: S/A KB Push Jerk...

“Practice Makes Perfect” Every 2 mins x 2 sets 20 Pull Up / KR / Press Ups Every 1 min x 4 sets 10 C2B / K2E / Decline Press Ups Every 30...

5 Rounds For Time: 20 min TC 100M Row Out In Run 20 Burpee Box Jump Overs 1 Squat Clean (42.5/30) Round 2 - 16 BBJO & 3 Squat Cleans...

PULL UPS Upper Body Mobility Upper Body Activation The Levels The Drills The Kipping Pull Up We will break down the pull up into...

Strength Push Press Every 90 secs x 7 sets 3 reps “MAP (Max Aerobic Power) Intervals 2 mins on / 2 mins off x 5 7 WBS 7 Pull Ups 7 Push...

Working Snatches & Overhead Squats Wooden Pole Empty Barbell Fundamentals

“Slammer” 0-12 mins: (12 min amrap) 50 double unders 20 hang snatch 15 slam balls 10 burpees chest to slam ball 12-24 mins: (12 min...

It’s been 8 years since we used the sledges Don’t worry they are Rusty too 5 mins on / 2 mins rest x 5 rounds Teams of 3: 6 Sledge Pushes...

“Kinda Fight Gone Bad” 1 min on / 30 secs off x 5 rounds MB Sit Ups Pull Ups Air Squats Plank Burpees

5 mins on / 2 mins off x 5 rounds Hill Run 10 T2B 10 HR Press Ups Max Power Cleans (52.5/35) Add 2 reps each round

Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14...

Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg

Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3...

CrossFit Scotland Games @ Basix Gym

Warm Up 15/12 Cals AMRAP in 6 mins A - Cals AD B - Cals Ski C - Dead hang Switch at any point score is max Cals 2 mins rest AMRAP in 6...

"2000 m Row Time trial" Every 3 mins for 6 Rounds 10 Push press 52.5/35 Kg 10 Back Rack Lunges 52.5/35 kg 15 Floor Tucks Restart each new...

Warm up to Heavy GTOH "Eliz & Beth 9 - 7 - 5 GTOH 60 - 80/40 - 55 kg 21 - 15 - 09 Ring Dips 3 mins Rest 15 - 12 - 09 GTOH 35 - 42.5/25 -...

Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB...