Pre-workout skills: Handstands, Handstand Walking (or 3km Run/Row time trial) A) AMRAP in 4 minutes 10 Pushups 10 Reverse Lunges Rest 2 mins B) AMRAP in 4 mins 10 Toes-to-Bar 30 Double Unders Rest 2 mins C) AMRAP in 8 mins 10 Pushups 10 Reverse Lunges 10 Toes-to-Bar 30 Double Unders [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
5pm - CrossFit Kids only A) Clean and Jerk - 20 minutes then B) Back Squats 7-5-3-1-1-1-3-5-7 or C) For time: 600m Row 50 Plank Jacks 400m Run 30 Alternating Pistols 20 C2B Pull-Ups 10 Burpees OTP ...
7pm Skills class - stretching and mobility 101. A) E2M x 5 rounds 2 Hang Power Cleans 4 Push Presses 2 Hang Power Cleans B) 3 rft: 15 LH KB Snatches (24/15kg) 15 Box Jumps (24/20”) 15 RH KB Snatches 15 Calories [vc_gallery...
A) OHS 5 RM B) “Annie” 50-40-30-20-10 Double Unders Situps ...
A) Deadlift 12 minutes to work up to a heavy 5 B) AMRAP in 16 mins: 30 Second Plank 3 Deadlifts (125/90kg) 6 Wall Balls (9/6kg) 9 Pushups 6 Wall Balls 3 Deadlifts 100m Run (Scale DL to 70% of heavy 5) [vc_gallery type="image_grid"...
7rft: 10 Pull-Ups 15 Situps + incrementing rounds of "The Bear Complex" 1 round of “The Bear Complex” is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (from btn) - complete 1 round of “The Bear” in round 1, 2 rounds...
A) E2.5M @ 75%+ of 1RM x 5 rounds 5 Bench Presses Then either B) 3 rft: 1km Run 20 Alt DB Snatches (1 x 20/15kg) or C) E2.5M @ 75%+ of 1RM x 5 rounds 5 Back Squats [vc_gallery type="image_grid" images="22383" img_size="full"...
5pm - CrossFit Kids only A) For time: 21 - 15 - 9 HSPU Toes-to-Bar Box Jumps (24/20") - 12 minute time cap B) For time: 21 - 15 - 9 Power Cleans (60/40kg) Calories Lateral Burpees - 12 minute time cap [vc_gallery type="image_grid" images="22379" img_size="full"...
7pm Skills session tonight: - goal setting - training mindset (performance vs healthy outcomes) - nutrition basics: carbs vs fats; nutrient timing; supplements; how to calculate daily calories. ...
4 x 4 minute AMRAPs A) 0 – 4:00 10 Front Rack Lunges 50 Double Unders B) 8:00 – 12:00 10 KB Swings (24/16kg) 1 Lap of Carpark C) 16:00 – 20:00 5 Push Jerks 10 Pull-Ups D) 24:00 – 28:00 10 Medball Box Stepovers (9/6kg. 24/20”) 10 Medball Russian...
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