Muscle Up Progressions

then:

10 Min Ascending Ladder of:
1 Muscle Up
2 Thrusters
2 Muscle Ups
4 Thrusters
3 Muscle ups
6 Thrusters
etc...

Scaling - Chest to Bar Pull Ups instead of Muscle Ups.

Post rounds completed to comments.

Spend 15 Mins building up to a heavy 2 rep Power Snatch

then:

5 Rounds - Rest 2-3 Mins between efforts for best time

50m Prowler Push - Heavy
10 Overhead Squats (30kg/40kg)

Post weights and times to comments.

6 Back Squat + 6 Alternating Lunges with same bar
6 sets - rest 2 mins between sets - aim is to add weight each set

then:

3 Rounds for Time:
30 Sec L-Sit Hold
15 Deadlifts
5 Wall Climbs

Post weights and times to comments.


Blue Lake Barbell

Tech: 2 Snatch (Full): 60%, 65%, 70%, 75%, 80%, 80% (no longer than 20mins)

Strength:
Alternate between the following:
a) 5 x 3 Snatch Pulls - work to heavy 3 rep set
b) 5 x 3 Pause Front Squats - work to heavy 3 rep set

Accessory work:
3 x ME set of Weighted Glute Ham Raises

It's Official "Be Kind To Eve & Adam" Day - keep questions simple & don't use big words.

Spend 20 Mins finding a heavy weight of the following complex:
2 Strict Press + 2 Push Press + 2 Push Jerk

then:

For time:
35 Front Squats
25 Thrusters
To buy in you must do 5 Toes to Bar - each time you break your squats you also do 5 Toes to Bar - weight of Front Squats & Thrusters should be the same.

Post weights and times to comments.

 The Loony Crew @ Blue Lake CrossFit!!

Let the games continue....

All athletes competing to be at the Wayville Showgrounds at 7:00am sharp for athlete briefing. Scaled teams kick off at 7:30am.

Good luck to everyone - veterans and first timers alike. Team BLCF rip the lid off it!

BOX CLOSED

Fit Wars 10 Weekend

Good luck to all our athletes competing this weekend in Fit Wars 10. Go out and hit it hard, have fun, and let's show what team BLCF can do!

REMINDER: There are NO EVENING CLASSES TODAY and the BOX IS CLOSED TOMORROW - SATURDAY due to FIT WARS 10. Apologies for the inconvenience but enjoy some rest!!

Toes to Bar - Strict & Kipping work

then:

In pairs complete:

8 Min AMRAP
20 Wall Balls
10 Pull Ups

Rest 2 Mins

40 Clean & Jerk for time (35kg/60kg)

Only one partner to be working at a time.

Post weights, rounds & times to comments.

IMPORTANT - There will be NO CLASSES Friday evening (10th Oct) or Saturday morning (11th Oct) this week as we are traveling to Adelaide for Fit Wars 10. Classes return to normal Monday AM.

Push Jerk
7 - 7 - 7 - 7
After each set complete a Max set of unbroken Double Unders or work tech

Then:

3 Rounds for time of:
Run 400m
30 Squats
20 Push Press (30kg/40kg)

Post weights and times to comments.

Back Squat
10 - 10 - 10 - 10
In-between each working set practice either Handstands or Handstand Walk

then:

7 Rounds for time of:
7 Dumbbell Thrusters (15kg/20kg)
2 Rope Climbs

Post weights and times to comments.

Alternate between the following for 5 working sets each:
Chest to Bar Pull ups - Small number of kipping
Glute Hamstring Raise or Banded Good Mornings - 6-8 Reps

then:

"1/2 Riley"
Run 1.2 km - Lap of Block
75 Burpees
Run 1.2 km - Lap of Block

30 Min Time Cap

Post times to comments.


Blue Lake Barbell

Tech: Clean from the Blocks (just above knee) - find a heavy single rep
Then 1 @ 90%, 1 @ 80%

Strength:
Back Squat: 6 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 2 @ 90%
3 x 1:00 Ring Support Hold - complete during above Back Squat sequence as you are able to.

Acc: 3 x 5 Clean Grip BTN (behind the neck) Push Press - heaviest possible

Fit Wars Pre-Run

BOX CLOSED

Enjoy the holiday guys.

REMINDER: The Box is CLOSED Monday 6/10 for the Public Holiday.

Split Jerk
2-2-2-2-2

then:

12 Min AMRAP
5 Push Press
7 Toes to Bar
9 Wall Balls

EMOM during AMRAP complete 3 (beginners) or 5 (advanced) Burpees

Post weights and rounds to comments.


Blue Lake Barbell

Tech:
Snatch from Blocks (just above knee) - heaviest possible
Then: 1 @ 90%, 1 @ 80%

Strength - Alternate between the following:
5 x 5 Pause Front Squats (3sec pause at absolutely bottom) - heaviest possible
5 x 1:00min Handstand Hold

Accessory:
4 x 3 Pendlay Rows - heaviest possible

REMINDER: The Box is CLOSED Monday 6/10th for the Public Holiday.

Deadlift
5-5-3-3-1-1

Then:

"Nicole"
AMRAP 20mins
Max Pull Ups
Run 400m

Every time you drop off the bar you must run 400m

Score is total pull up reps.

Compare to last time "here"

Post weights and times to comments.

Especially true on a long weekend!!!

Turkish Get Up tech

Then:

Every Minute on the Minute for 20mins
Min 1: 6 Strict Press @ 60% of 1RM
Min 2: 15-20 Kettlebell Swings
Min 3: 40 sec Plank Hold
Min 4: 15 Hollow Rocks / V-Ups

Post weights/scaling to comments.

Clean Complex - work to a max
Power Clean + 2 Front Squats

Then:

3 Rounds for time:
Run 400m
21 Sumo Deadlift High Pulls (30kg/40kg)
12 Burpee over the Bar

Post weights and times to comments.

3 Position Power Snatch - Full, Knee, High Hang
Build to a max for the day.

Then:

AMRAP 8mins
10 Ball Slams (30lb/40lb)
10 Ring Dips
10 Power Snatch (30kg/42.5kg)

Rest 2mins, then:

2mins Max Effort Double Unders

Post weights, rounds and reps to comments.


Blue Lake Barbell

Tech:
Squat Clean Thruster - 1RM

Strength:
1) Split Jerk 5RM
2) Touch and Go Cleans (Full) - 3 x 5 @ 75% of 1RM

Accessory:
3 x 5 Strict Pull Ups

Alternate between the following:
4 x 10 Ring Push Ups
4 x ME Unbroken Double Unders

Then:

Complete 3 rounds of the following:
In 5mins complete:
Row 750m
8 Power Cleans (40kg/60kg)
As many Wall Balls (6kg/10kg) in remaining time
Rest 2mins

Score is max effort Wall Balls for each round

Post reps to comments.

In teams of 3

Buy In - Run 600m with a weight plate

Complete for time - 2 rounds of:
10 Pull ups
15 Wall Balls
20 Push Press
25 Box Jumps

Buy Out -  Run 600m with a weight plate

Workout is completed when on the final round all 3 team members stand on the weight plate together after the run.

The workout is to be done in Indian file - One partner starts and does the 10 pull ups then moves on to the Wall Balls, the second partner starts the pull ups when the first has finished and can't move onto the wall balls until the first partner has completed them and so on.....

Post times to comments.



Blue Lake Barbell

Tech: Pause Clean (knee) and Jerk

Strength / Skill:
Snatch Balance: 3-3-3-3-3
Back Squat: 3-3-3-3-3 @ 75%

Accessory:
2 x ME GHD Sit Ups