Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) EMOTM for 18mins 1 Squat Snatch@70%1rm (A) For Time-3 Rounds 10 Alternating Single Arm Dumbell Power Snatch@45%, 50 Double Unders (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) HSPU Progressions (B) CFSEndurance Long Intervals 5.4.3.2.1min 1:1 Work/Recovery Run 500.400.300.200.100m then in remaining time Max Calories on machine of choice. Row.Bike or Ski (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) EMOTM for 18mins 1 Clean&Jerk@70%1rm (B) For Time-3 Rounds 21 Kipping HSPU, 15 T2Bar, 9 Double KB Thrusters@2x24/16kg (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) M/E Bench (B) CFSEndurance Short Intervals-5x2min 1:1 Work Recovery Row 400m then max Bar Muscle Ups in Remaining Time (PostWorkout Recovery) TBA by Coaches
Friday-CrossFit Liftoff Workouts TBA or CFSStrongman/Strongwoman
Saturday 7am-CFSEndurance Time Trial-Run 5km
Saturday 8am till finish-Catch Up & Open Box
Monday-CrossFit Liftoff Workouts TBA
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