Daily Workout #24-21

We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!

‍

Monday:

Strength:

Back Squats

‍

Conditioning:

For Time:

3 Rounds

20 Wall Balls 9/6kg

10 Toes To Bar

‍

2 rounds:

20 Wall Balls

10 Chest To Bar

‍

1 round:

20 Wall Balls

10 Bar Muscle Ups

‍

Tuesday:

Strength:

A) BTN Split Jerks

B) Split Jerk

‍

Conditioning:

‍

4:00 min work : 2:00 minutes rest x 4 sets

30/20/15 Cal Assault Bike

20 Alt. DB Hang C&J

AMRAP Burpee Box Jump w Step Down

‍

Wednesday:

Strength:

A) Turkish Get Ups + Hollow Rocks

‍

Conditioning:

Strongman

‍

30s On / 30s Off x 21

1) AMRAP Mixed Carry *

2) KB Goblet Wall Sit

3) Reverse Sled Drag (80/50kg)

RX = 2 x 24/16kg

* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft

‍

Thursday:

Strength:

Snatches

‍

Conditioning:

AMRAP 12 min

8 Left Arm SA DB Snatch

8 Left Arm SA OH Lunges

8 Right Arm SA DB Snatch

8 Right Arm  SA OH Lunges

40 Crossovers

‍

RX = 50 /35Lbs RX+ = 60+ / 45+

‍

Friday:

Strength:

Wide Grip Strict Pull Ups

‍

Conditioning:

A CrossFit Semi Final Special - A Therapy for the Books!

Track Tuesday

1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6‍‍

‍

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
‍

We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.

*Track Tuesday and Coffee Run will host male and female runners

We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!

‍

Monday:

Strength:

Back Squats

‍

Conditioning:

For Time:

3 Rounds

20 Wall Balls 9/6kg

10 Toes To Bar

‍

2 rounds:

20 Wall Balls

10 Chest To Bar

‍

1 round:

20 Wall Balls

10 Bar Muscle Ups

‍

Tuesday:

Strength:

A) BTN Split Jerks

B) Split Jerk

‍

Conditioning:

‍

4:00 min work : 2:00 minutes rest x 4 sets

30/20/15 Cal Assault Bike

20 Alt. DB Hang C&J

AMRAP Burpee Box Jump w Step Down

‍

Wednesday:

Strength:

A) Turkish Get Ups + Hollow Rocks

‍

Conditioning:

Strongman

‍

30s On / 30s Off x 21

1) AMRAP Mixed Carry *

2) KB Goblet Wall Sit

3) Reverse Sled Drag (80/50kg)

RX = 2 x 24/16kg

* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft

‍

Thursday:

Strength:

Snatches

‍

Conditioning:

AMRAP 12 min

8 Left Arm SA DB Snatch

8 Left Arm SA OH Lunges

8 Right Arm SA DB Snatch

8 Right Arm  SA OH Lunges

40 Crossovers

‍

RX = 50 /35Lbs RX+ = 60+ / 45+

‍

Friday:

Strength:

Wide Grip Strict Pull Ups

‍

Conditioning:

A CrossFit Semi Final Special - A Therapy for the Books!

GYMNASTICS

This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!

‍

PURE STRENGTH

Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories

‍

Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work

‍

WEIGHTLIFTING

Split Jerk Doubles

Into

2 High Hang into

1 Squat Cleans

Then % clean and jerks to finish off the session

‍

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
‍

We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.

*Track Tuesday and Coffee Run will host male and female runners

We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!

‍

Monday:

Strength:

Back Squats

‍

Conditioning:

For Time:

3 Rounds

20 Wall Balls 9/6kg

10 Toes To Bar

‍

2 rounds:

20 Wall Balls

10 Chest To Bar

‍

1 round:

20 Wall Balls

10 Bar Muscle Ups

‍

Tuesday:

Strength:

A) BTN Split Jerks

B) Split Jerk

‍

Conditioning:

‍

4:00 min work : 2:00 minutes rest x 4 sets

30/20/15 Cal Assault Bike

20 Alt. DB Hang C&J

AMRAP Burpee Box Jump w Step Down

‍

Wednesday:

Strength:

A) Turkish Get Ups + Hollow Rocks

‍

Conditioning:

Strongman

‍

30s On / 30s Off x 21

1) AMRAP Mixed Carry *

2) KB Goblet Wall Sit

3) Reverse Sled Drag (80/50kg)

RX = 2 x 24/16kg

* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft

‍

Thursday:

Strength:

Snatches

‍

Conditioning:

AMRAP 12 min

8 Left Arm SA DB Snatch

8 Left Arm SA OH Lunges

8 Right Arm SA DB Snatch

8 Right Arm  SA OH Lunges

40 Crossovers

‍

RX = 50 /35Lbs RX+ = 60+ / 45+

‍

Friday:

Strength:

Wide Grip Strict Pull Ups

‍

Conditioning:

A CrossFit Semi Final Special - A Therapy for the Books!

GYMNASTICS

This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!

‍

PURE STRENGTH

Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories

‍

Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work

‍

WEIGHTLIFTING

Split Jerk Doubles

Into

2 High Hang into

1 Squat Cleans

Then % clean and jerks to finish off the session

‍

Track Tuesday

1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6‍‍

‍

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA