Athlete: Adam G. displaying some great mobility, which is ideal when supporting weight overhead by making sure the bar is in a straight line with shoulders, hips and knees.

• Photo bomb courtesy of myself and Jamie M.

Monday

CrossFit:

Warm-up:
9 minutes to:
Row 3 minutes at warm up pace
Airdyne 3 minutes at warm up pace
2 minute AMRAP of:
8 Jumping Jacks
8 Air Squats
8 Mountain Climbers
8 Jumping Air Squats
1 minute of Max Double Unders

Strength:
Front Squat 4 x 4

• Week 3 (60% Week 1 + 10/5 pounds each week)

WOD:
10 minute AMRAP of:
10 Snatches, 45/33
10 Snatches, 75/55
10 Snatches, 95/65
10 Snatches, 115/75
10 Snatches, 135/95
10 Snatches, 155/105
AMRep of Snatches, 185/115

Warm down:
Walk 400 meters, then 4 minutes of Mobility from posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 rounds of 5 minutes to:
Run 200 meters, then;
AMRAP with remaining time:
5 Burpees Over the Ball
7 Pull-ups
9 Medball Cleans
• Rest 1 minute after each round

Warm down:
10 x 10 of:
ABMAT SU
Supermen

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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