MONDAY

For time

2 minutes side plank
75 double unders
50 double dumbbell deadlifts
200m run
75 double unders
50 push jerks
200m run
75 double unders
50 goblet lunges
200m run
75 double unders
50 double dumbbell front squats
200m run
2 minutes side plank

27 minute timecap

TUESDAY

5 rounds

7 front squats
9 single arm dumbbell rows
30 second hollow hold

For time:

3 rounds

21 calorie row
15 dumbbell hang squat clean and thrusters
9 pull ups

12 minute timecap

WEDNESDAY

3 position power clean
Pause 2 seconds in the high hang, hang and bottom position.

For time

Every minute on the minute for 10 minutes:

Odd minutes: 5 front squats plus 6-8 back squats
Even minutes: 5-8 hang power cleans

THURSDAY

4 rounds

7 pull ups
7 pike push ups

Every minute on the minute for 16 minutes

Minute 1: 10 push ups plus max calorie row
Minute 2: 10 push jerks plus max burpees
Minute 3: max calorie row
Minute 4: 10 strict leg raises plus max burpees to target

FRIDAY

Deadlift

20-20-20

5 hand release push ups
10 burpees
15 kettlebell swings
10 hand release push ups
15 burpees
20 kettlebell swings
15 hand release push ups
20 burpees
25 kettlebell swings

12 minute timecap

CrossFit Kids

CrossFit Kids classes are back on! On Saturday in the Lab at CrossFit GVA & On Wednesday at 1227.

GVA: 10h-10h45 for the kids and 11h-12h for the teens. 1227: 14h-15 for the teens and 15h15-16h15 for the kids.

As you know, we will be observing hygience and social distancing rules. That means we can accept a maximum number of 3-4 students per class. Parents will not be allowed to stay during the class.

Reservations can be made on Wodify for those with memberships. If you wish to book a class but don’t yet have a membership, please send an email to kids@crossfitgva.com for any questions.

Sustainable

The custom CrossFit GVA MIZU bottles have arrived! Ask the coaches if you want one!

M8 Model – 750 ml – 18/8 Food Grade Stainless Steel – 100% BPA Free – 100% Recyclable 🌿 Price: CHF 25.-