10, 10, 5, 5, 3, 3 rep
For detailed description, see the Zen Planner app.
Optional Finisher ‘Tabata Core’
Toe to bar
Med ball twist
Muscle up progressions
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
3 rounds for max reps
There is no rest between rounds. Rx weight is (70/47.5)
For detailed description, check the zen planner app.
2 Bar muscle up progressions
3 Squat snatch
1 round every minute for 8 minutes
Those doing Rx can build up weight and progress to bar muscle ups during the 8 minutes.
WOD ‘CrossFit Team Series Event 5’
Squat snatch (42.5/30)
10-9-8-7-6-5-4-3-2-1 rep (20 minute cap)
For detailed description check the zen planner app.
Spend 15 minutes building up to a heavy squat clean
WOD ‘CrossFit Team Series Event 2’
Complete as many reps as possible in 7 minutes following this pattern:
20 squat clean (60/42.5)
20 squat clean (84/57.5)
20 squat clean (100/70)
This workout is intended to be done with a partner, synchronising the reps. Your partner doesn’t need to be using the same weight, just similar load relative to strength. The first weight should be reasonably light, second weight challenging but able to complete in 2-3 minutes, third weight heavy singles.
5, 5, 3, 3, 1, 1 rep
Consecutive reps, building up to heavy singles
WOD ‘CrossFit Team Series Event 1’
Complete as many reps as possible in 7 minutes of:
This is event 1 of the CrossFit team series. A bunch of workouts designed to be done with a partner. Bring a partner along or we’ll team you up with someone!
20 push press (60/42.5)
Max-rep weighted pull up (22.5, 17.5, 12.5, 10.5/12.5, 10, 7.5, 2.5)
3 minutes, rest 2 minutes between rounds, 5 rounds
Each round, decrease weight on the pull up. Like last weeks workout with the HSPU variations, you can scale down to movements that suit you. Initial rounds could be with a pull up band and moving onto kipping pull up or jumping.
3 Cleans every minute
Practice HSPU progressions in remaining time
5 ring handstand push up
5 squat clean (84/56)
10 strict handstand push up
10 squat clean (70/47.5)
20 handstand push up
20 squat cleans (60/42.5)
40 ring dip
40 squat clean (42.5/30)
20 minute cap
Scale the handstands to take you through 3 progressions that get easier as the reps increase. We’ll find your squat clean weight during the EMOM warm up.