24th June to 1st July, 2019

24/06 - Monday -

Deadlift 1-1-1-1-1-1-1 reps

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Deadlift 3-3-3-2-2-1-1-1 reps

25/06 - Tuesday -

Complete as many rounds as possible in 16 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

26/06 - Wednesday -

15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 135 lb.
Women: 95 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

27/06 - Thursday -

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Scaling
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Hang power snatch 3-3-3-2-2-1-1-1 reps

28/06 - Friday -

3 rounds of:
Max reps of strict pull-ups in 3 minutes
Max reps of shoulder presses, 115 / 75 lb. in 3 minutes
Max-calorie row in 20 seconds
Max L-sit hold for time

Scaling
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps unbroken, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps unbroken. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.

29/06/19 + 30/06/19 - Saturday & Sunday - CFLP will be Closed all day for The CrossFit Level 1 Seminar

01/07 - Monday -

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Scaling
This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds for time of:
Run 400 meters
12 sumo deadlift high pulls
6 burpees, jumping over the barbell

Men: 45-lb. SDHP
Women: 35-lb. SDHP

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WorkoutsAdhish Chhabra