‘GO HEAVY!!!’

7 single rep Thrusters, take as much rest as required between sets.

Below is the ‘CrossFit Pyramid’.

Start at the bottom and work up.

There’s no point working on the next level if your not doing the one below correctly!!!

120 Pull-ups

120 Ring Dips/Bar Dips/Ring Press-ups or Press-ups

42.5kg Power Clean

Sit-ups

Back Extensions

Run 800m

30 Kettlebell Front Squats (max weight)

25 Sit-ups

24 Kettlebell Front Squats

25 Sit-ups

18 Kettlebell Front Squats

25 Sit-ups

Run 800m

25 Walking Lunges

20 Pull-ups

50 Box Jumps

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings 32kg

30 Sit-ups

20 Med Ball Cleans

25 Back Extensions

30 Wall Ball

3 Rope Climbs

400m Run

Max Weight Kettlebell Swings (Rus) x 50-40-30-20-10 Reps

Skipping x 100

Sit-up x 50-40-30-20-10

Workout 1

5 x Thruster

7 x Hang Power Clean

10 x SDLHP

Use a 42.5kg Bar for all 3 exercises.

Xavier Gordillo: 6 Rounds (32.5kg)

Chris Pain: 8 Rounds (42.5kg)

Sian Williams: 9 Rounds (sub Kb Thruster & SDLHP)

Mike Woodward: 8 Rounds (32.5kg)

Karen Simmonds: 7 Rounds (32.5kg)

Jon Nash: 5 Rounds (30kg)

Ryan Clarke: 7 Rounds (42.5kg)

Dave Bayliss: 6 Rounds (30kg)

Matt Harris: 4 Rounds (42.5kg)

Al Francis: 7 Rounds (30kg)

Ad Devaney: 8 Rounds (32.5kg)

Julie Bowling: 6 Rounds (30kg)

George Roache: 7 Rounds (42.5kg)

Workout 2

Max Rounds in 20 mins of:

5 x Left arm Kb Thrusters

5 x Right arm Kb Thrusters

7 x Wall Ball

10 x Kb SDLHP

Choose max weight possible for each exercise.

Rhi Pearson: 10 Rounds (8,5,16kg)

Chris Lawley: 10 Rounds (12,10,28kg)

Jenny Lawley: 8 Rounds (4,3,8kg)

Marcus Stone: 8 Rounds (12,5,20kg)

Viki Bayliss: 11 Rounds (8,5,12kg)

Dan Bayliss: 13 Rounds (4,5,8kg)

Lauren Barnett: 9 Rounds (4,5,12kg)

Sue Showell: 6 Rounds (8,5,16kg)

Sarah Biggs: 10 Rounds (4,5,10kg)

Daffyd Miller: 10 Rounds (6,5,12kg)

Caz Glass: 9 Rounds (8,10,16kg)

Gav Barnett: 9 Rounds (12,10,20kg)

Liz Danks: 8 Rounds (12,10,24kg)

Joel Pearson: 10 Rounds (10,5,16kg)