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1
DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
2
MondayInterval Weight Training

Every 6 minutes x 4:
5 Front/Overhead Squats @ 70-75% 1RM
3 minutes Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 4:
5 Hang Power Clean/Snatch @ 70-75% 1RM
45 seconds Row, Ski, Bike or Run 150-200m

- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort (Hard but not all out)
-Upper

3-4 Sets:
DB Bench Press x 8-12
Rest 60-90 secs
6-10 Strict Pull Ups
Rest 60-90 secs

3-4 sets:
DB Fly x 6-8 @ 3111 Tempo
straight into 10-20 Double DB Curls
Rest 2-3 mins between sets

3 rounds, working YGIG with a partner:
16-20 Gorilla Rows
30 DB Skullcrushers
3
TuesdayTriple Double

AMRAP8:
12 Toes to Bar
20 Single Arm DB Overhead Lunge 1 x 30/22.5kg

Rest 4 minutes

AMRAP8:
12 Gorilla Rows 2 x 32/24kg
20 Wall Ball 9/6kg, 10/9'

Rest 4 minutes

3 rounds for time:
20 KB Swings 32/24kg
20 Burpees

- Time Cap = 33 minutes (9 minutes for final part)
-Clean & Jerk

EMOM6:
1 Power Clean + 1 High Hang Clean + 1 Pause Jerk

5-7 sets:
1 Clean Pull + 2 High Hang Cleans @ 70-80%

4-6 sets:
1 Push Jerk + 1 Split Jerk @70-80%
- Pause 2 seconds in the catch on both reps

4
WednesdaySquat Clean & Jerk or Squat Snatch

Every 2 minutes x 7:
1 Power Clean + 3 Hang Squat Clean + 2 Jerks
or
1 Power Snatch + 3 Hang Squat Snatch + 2 Overhead Squats

- Aim to work across at around 70-80% 1RM
Partner WOD

12 minutes for max total reps:
Partner A) 10 Ground to Overhead 50/35kg + 20 Air Squats
Partner B) Calories

- Partners switch after every round of GTOH +
- Score is total reps (30 reps per round) + total Calories!		Lower

Tempo Back Squat @ 32X1
Build to a Heavy 3
Then 2 x 3 @ 85% of top weight

RDLs
4 x 8-10

4 sets
10-20 Lying leg lift to candle stick
10/10 Deficit goblet reverse lunges		HYROX - Conditioning

1200m Run + 10m Burpee Broad Jump
1100m Row/Ski + 10m Goblet Lunge Walk 24/16kg
1000m Run + 20m Burpee Broad Jump
900m Row/Ski + 20m Goblet Lunge Walk 24/16kg
800m Run + 30m Burpee Broad Jump
700m Row/Ski + 30m Goblet Lunge Walk 24/16kg
600m Run + 40m Burpee Broad Jump
500m Row/Ski + 40m Goblet Lunge Walk 24/16kg

- Time Cap = 45 minutes
5
ThursdayAMRAP6 x 5 rounds:

A) 60/48 Calorie Bike
In remaining time Max Sled Push 120/70kg

B) Run 800m
In remaining time Max DB Devil's Press 2 x 22.5/15kg

C) 60/48 Calorie Ski or Echo Bike
In remaining time Max KB Rack Lunges 2 x 24/16kg

D) Run 800m
In remaining time Max Burpee Pull Ups

E) 60/48 Calorie Row
In remaining time Max Single Leg V-Sits

- Rest 1 minute between AMRAPs
-Snatch

EMOM6:
1 Power Snatch + 1 High Hang Snatch + 1 Snatch Balance

5-7 sets:
1 Snatch Pull + 2 High Hang Snatches @ 70-80%

4-6 sets:
1 Snatch Balance + 2 Overhead Squats @ 80-90%
Toes to Bar & Handstand Holds
6
FridayCrossFit Games Open WOD 25.2

WOD details released Thursday 06/03/25 at 20:00
-
7
SaturdayEngine - Single Discipline Intervals

2 minutes On/30 seconds Off x 8 (Steady, consistent pace)
Rest 5 minutes
1 minute On/1 minute Off x 10 (Fast Pace)
Partner WOD

In pairs working YGIG complete AMRAP36:
200m Run
15 DB Thrusters 2 x 15/10kg
15 DB Curls 2 x 15/10kg
200m Run
15 KB Swings 24/16kg
15 Goblet Lunges 24/16kg
200m Run
15 Burpees
15 Pull Ups
Coaches Choice

4 x 10 Back Rack Reverse Lunge (Build to a daily heavy)

4 Sets
Chin Ups x 8-12 (weights optional)
rest 30s
Feet Elevated Push Ups

EMOM12 (30s on/ 30s off)
1) V-Sits
2) Lateral Raises
3) Hammer Curls
4) Rest		HYROX - Capacity

Individual or Pairs

For time:
Run 1 mile
40 Burpees to Plate
Run 800m
60/48 Calories
Run 800m
60 Wall Ball 6/5kg, 10/9'
Run 800m
60 Calories
Run 800m
60 Plate Overhead Lunges 20/15kg
Run 800m
60/48 Calories
Run 1 mile

- Can be done solo or in pairs. For pairs, both partners run together then split other work between them.
- Time Cap = 60 minutes
8
SundayEngine - Multi Discipline Intervals

CrossFit

AMRAP36:
400m Run
10 Power Clean 60/40
15 Pull Ups
20 WB
Rest 1 mins after each round
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