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MONDAY 1st February
Conditioning
Chipper – 40min cap
100 double unders
80 burpees (RX+ strict push up in the burpee)
60 pull ups (RX+ chest to bar)
40 b/b sdhp (50/30)(40/25)(30/20)
20 ohs
40 S.t.o
60 box jump (RX+ 30″/24″)
80 ab mat sit up (RX+ perform holding a wallball)
100 air squat (RX+ weight vest 20/10)
row for calories in remaining time (TOTAL REPS)

TUESDAY 2nd February
Strength/conditioning
Benchmark
“linda”
10-1 of:
Deadlift (1+1/2 bodyweight)
Bench (bodyweight)
Squat clean (3/4 bodyweight)
Note: scaled options are available

WEDNESDAY 3rd February
Strength
Snatch
20min – 1 rep max

Conditioning
Metcon – 14min
alternating minute rounds for reps of:
a) thrusters (45/30)(35/25)(30/20)
b) rope climbs @10′ legless, normal, or grounded

THURSDAY 4th February
CROSSFIT GAMES OPEN PREP WORK:
SKILLS/CONDITIONING
20mins open forum on skills
20mins on basic conditioning

FRIDAY 5th February
Strength
Press
10min – 1 rep max
Push press
5min – 1 rep max
Split jerk
5min – 1 rep max

METCON – 13min amrap
teams of 3, indian file:
10m double kb o/h carry (appropriate weight)
20 rock climbers
5 strict pull ups

SATURDAY 6th February
MYSTERY SATURDAY

SUNDAY 7th February
REST UP 🙂

MONDAY 8th February
Strength
Hang clean+jerk
20mins – 3rep max
Conditioning
benchmark
“nasty girls”
3 rounds for time (15min cap):
50 air squat
7 muscle up (scaling optional)
10 hang power clean (60/40)(50/30)(40/25)

TUESDAY 9th February
Skills
2016 CrossFit open skills workshop
15min – skills+drills
Conditioning
“13.1” – 17min cap:
snatch+burpee ladder

WEDNESDAY 10th February
Strength
Deadlift
5min – warm up
10min – 4 reps on the minute (submax)
Conditioning
Metcon – 16min amrap
5 toes to bar
10 deadlift (60/40)(50/30)(40/25)
15 hand release push ups

THURSDAY 11th February
Strength/conditioning
Every 6mins (5min cap)
400m run
20 s.t.o (40/25)
*5 rounds, adding 10/5kg each round

FRIDAY 12th February
Strength
Front Squat
20mins – 2rep max
Conditioning
Metcon – 3x4min blocks (1min rest)
2 rope climbs
16 front rack lunges (TBA)

SATURDAY 13th February
MYSTERY SATURDAY

SUNDAY 14th February
Rest up and enjoy your Valentines Day 🙂

MONDAY 15th February
Strength/Conditioning (REPS)
“14.3” – 8min amrap
10 deadlifts (start 60/40)(start 50/30)(start 40/25)
15 box jumps
15 deadlifts
15box jumps
20 deadlifts
15box jumps
25 deadlifts
15 box jumps
30 deadlifts
15 box jumps
35 deadlifts
15 box jumps
*deadlift weight gets heavier each round
Midline (NO SCORE)
midline strength circuit:
3 rounds
30sec plank
30sec side plank
30sec side plank
30sec hollow hold (scale if necessary)
30sec ab mat sit ups
90sec rest

TUESDAY 16th February
Strength (WEIGHT)
Bench
10min – sets of 5 (submax)
Strict pull up
10min – sets of 3

Conditioning (NO SCORE)
16mins, alternating rounds:
row – 40sec on/20sec off
plyo – 16reps (rest remainder of minute)

WEDNESDAY 17th February
Strength (WEIGHTS FOR ALL THREE)
O/H squat
5min – 3reps on the minute (submax)
Front squat
5min – 3reps on the minute (submax)
back squat
5min – 3reps on the minute (submax)

Conditioning (REPS)
“14.1” – 10min amrap
30 double unders
15 power snatch (35/25)(30/20)(25/15)

THURSDAY 18th February
Strength (WEIGHT)
Push press
10min – 5rep max
Rope climbs
10min – open practice

Conditioning (ROUNDS AND REPS)
Metcon – 13min amrap
200m run
21 kb sdhp (24/16)(20/12)(16/10)
7 hspu

FRIDAY 19th February
Strength (WEIGHT)
Snatch
5min – warm up to heavy double
10min – 2 reps on the minute (submax)

Conditioning (REPS)
“14.4” – 14min amrap
60cal row
50 toes to bar
40 wallballs
30 power cleans (60/40)(50/30)(40/25)
20 muscle ups (scaling optional)

SATURDAY 20th February
MYSTERY SATURDAY

SUNDAY 21ST February
REST UP

MONDAY 22nd February
Strength
Front squat (from floor)
20min – 5rep max

Conditioning
Metcon – 16min ladder by 4’s
Kb swing (32/24)(24/16)(20/12)
Toes to bar

TUESDAY 23rd February
Strength
Push jerk
5min – warm up
10min – 4 reps on the minute (submax)

Conditioning
Metcon – 20min (partnered)
go round for round:
8 wallball (one heavier than normal)
4 box jumps (one higher than normal)
10 cal row

WEDNESDAY 24th February
Strength
Power snatch
15min – 5rep max

Conditioning
Metcon #1: 5min amrap
1 snatch (60/40)(50/30)(40/25)
5 bar facing burpees
Metcon #2: 5min amrap
3 snatch (50/30)(40/25)(30/20)
5 push ups
Metcon #3: 5min amrap
5 snatch (40/25)(30/20)(25/15)
5 hspu

THURSDAY 25th February
Strength
Farmer’s walk + strict dips
18min – 10m farmer’s walk (max) + 5 strict dips
Skill
double unders
5min – open practice

Conditioning
Metcon – double tabata
alt. rounds of:
ab mat sit ups
thrusters (20/15)

FRIDAY 26th February
Strength
Squat clean and jerk
15min – 3 reps every 90sec, 10 rounds (submax)

Conditioning
Metcon – 10min amrap
20 pull ups
200m run
2 wall crawls
1 rope climb
Midline
Medball rugby passes
10min – 40sec on/20sec off

SATURDAY 27th February
MYSTERY SATURDAY

SUNDAY 28th February
REST UP

MONDAY 29th February
Strength
Deadlift
15min – 5rep max

Conditioning
Metcon
16.1 – 20min amrap:
10 o/h lunges (plate – 20/15)(15/10)(10/5)
8 bupree over plate
10 o/h lunges
8 chest to bar pull ups

(NOTE: if you have already done the open WOD,
then you will do a 5km row – 20min cap)