Burpees Save Lives – Saturday July 13th

Our big event is just 6 days away!

If you’ve still been on the fence there’s still time to register yourself for the Burpees Save Lives Charity Throwdown!

It’s going to be an ANY Pairs event (RX and scaled) so theres no excuses to not get involved with your super best friend and help support and throw down with us. (It will also be taking place of classes on the day for some extra incentive to get involved 😉 )

Remember this event is for ANYONE to register to. Bring a friend that has never done CrossFit before and we will still make it happen. Even if they have friends that want to sign up their own team they can come to!

When: July 13th

How Much: £20 per team for normal registration / £50 per team for registration + a special Edition Thames T-shirt for the event

How:For team registrations please email Misty@CrossFitThames.com.

If you just want to donate to the cause you can do so via the link to our Just Giving page below!

More info about the Throwdown!

Take me to the Just Giving Page!


Week 6

Monday

Classic CrossFit

A) 5×3 Hang Power Clean

B) 12 Minute AMRAP:
5 Strict HSPU
10 Deficit Push Ups
15 Power Cleans 50/35kg

MetCon Express

22-16-10
KB Front Squats 24/16kg
Burpees
*Run 200m After Each Set

Immediately into;

22-16-10
KB Lunges 22/16kg
HSPUs
*Run 200m After Each Set

Tuesday

Classic CrossFit

A) 3×5 Back Squat

B)3×4-5 Seated DB Press
Aim for same weight as the last 3 weeks

C) 3 Rounds:
1min. of Max Front Rack Lunges 40/30kg
1min. Rest
1min. of Wall Balls 9/6
1min. Rest
1min. of Max Cal AD/Row/Ski
1min. Rest

MetCon

15min. to finish…
50-40-30-20-10
Thrusters with a barbell
Push-Ups

Rest 3min.

10min. EMOM (both in the same min.)
8/6 Cals of your choice
8 Alt. DB Hang Snatch
*Go up in reps if this is easy for you. Some of you may be able to do 9 or 10.

Rest 3min.

6min. EMOM:
5 Burpees
Max KB Lunges in remaining time

*2 KB In front rack, if you really hate yourself then get those KBs overhead 🙂

Wednesday

Classic CrossFit

1,200 meter Run
63 KB Swings 24/16kg
36 Push Jerks 60/40kg
800 meters Run
42 KB Swings 24/16kg
24 Push Jerks 60/40kg
400 meters Run
21 KB Swings 24/16kg
12 Push Jerks 60/40kg

Time Cap: 35 minutes

MetCon Express

20 minutes to get as far as possible…
50-40-30-20-10
Double unders
Sit-ups

immediately into;

10-20-30-40-50
Alt. DB Snatches 22/16kg
Pull-ups

Thursday

Classic CrossFit

A) 3×5 Deadlifts

B) FBG style – 3 Rounds
Slam Balls
Sit Ups
Jumping Split Squats
AD/Row for calories
Rest

MetCon

EMOM x 5min.
10/7 Cal AD

EMOM x 5min.
15 Pull-Ups
(Or Barbell RG Rows)

EMOM x 5min.
12/9 Cal Row

EMOM x 5min.
15 Slam Balls

No rest between those. Rest 5min. at the end and then;

10min. to finish:
40-30-20-10
DB Bent Over Row 24/16kg
80-60-40-20
Russian Twists with 10/5kg plate

Friday

Classic CrossFit

A)Back Squat
3×5

B) Bench Press (Add weight from first time)
50 Reps for time @chosen weight

C) Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 9/6kg
Max Russian KB Swings 32/24kg
– Score is total swings

MetCon Express

10-9-8-7-6-5-4-3-2-1
Pull Up
200m Run
Devil Press 22/16kg

Saturday

Burpees Save Lives Throwdown! More info above! 🙂