**CrossFit Junior Teens @ 4.15pm**
Every 2 Mins for 16 Mins (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last Monday - check it here.
then:
For time:
Row 1km
75 Kettlebell Swings
50 Wall Balls
12 Min Cap.
then:
EMOM 6 Mins:
Min 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Min 2 – Bottom’s Up Kettlebell Carry x 25m each arm
Post weights and times to comments.
CrossFit for Life - Members are 50-80+ years young!!
**CrossFit Kids @ 4.15pm**
5 sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support; progress by 5% from last week’s weight)
Rest 1 Min
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 1 Min
then:
AMRAP 12 Mins:
5 Strict Handstand Push Ups (Scale - Restricted Range or Seated Strict DB Press)
10 Toes to Bar
15 Ring Dips
30 Double Unders
Post weights and rounds completed to comments.
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
**Come & Try CrossFit Session @ 9am Saturday - Bookings essential - Text/Call - 0427345917**
Hang Power Cleans
3 - 3 - 3 - 3 - 3
then:
3 Rounds for Max Reps:
1 Min Skipping/DU's
1 Min Sit Ups
1 Min Ball Slams
1 Min Burpees
Rest 1 Min
Post weights and reps completed to comments.
***Come and try CrossFit for FREE Saturday at our 9am Class. Ages 16+ (Younger if part of our Teens group) and all fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Four sets of:
Weighted/Strict Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 2-3 minutes between sets
then:
Three sets for max reps/calories:
60 seconds Row for Calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
Post weights/bands and reps to comments.
*CrossFit Senior Teens tonight @ 4.15pm*
*FUNDAMENTALS WORKSHOP - Tonight @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *
*Session 4 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
then:
Two sets of:
AMRAP 3 Mins:
10 Ground to Overhead
10 Overhead Squats
10 Burpees
Rest 3 Mins between sets. Start the second set where you left off when time ran out on the first. Recommended weights 30kg/42.5kg - same bar for ground to overhead & overhead squats.
Post weights and times to comments.
We are all winning everyday - it's all about how you view it!!
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
then:
Against a 7 Min running clock, complete:
500m Row
immediately followed by…
As many rounds and reps as possible of:
10 Single Arm Presses (5 each arm @ 15/25 kgs)
10 Box Jump Overs
Post weights and reps completed to comments.
*CrossFit Junior Teens @ 4.15pm*
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
then:
Complete 3 Rounds for time of:
10 Power Cleans (60kg/80kg)
400m Run
Rest 1:1
20 Min Cap
Post weights and times to comments.
*CrossFit Kids tonight @ 4.15pm*
Every 2 Mins, for 16 Mins (8 sets of):
Front Squat x 3-4 reps
*Use the same weight used on January 29th - here*
then:
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Balls
30 Pull Ups
30 Double Unders
Post weights and rounds completed to comments.
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Saturday morning FREE come and try session - 9a.m.! See you there!
Deadlift
3-3-3-3-3-3
Then:
12min AMRAP
10 Alternating Dumbbell Snatch
7 Push Ups
5 Toes to Bar
Post weights and rounds completed to comments.
***Come and try CrossFit for FREE Saturday at our 9am Class. Ages 16+ (Younger if part of our Teens group) and all fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes between efforts
then:
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (42.5kg/60kg)
then:
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
Post weights and times to comments.
*CrossFit Senior Teens Term 1 - Starts tonight at 4.15pm*
*FUNDAMENTALS WORKSHOP - Tonight @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *
*Session 3 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Every 90 seconds, for 12 minutes (8 sets)
Two sets of:
A - 5-7 Wide Pronated Grip Pull-Ups
B - 5-7 Pronated Grip Pull-Ups
C - 5-7 Supinated Grip Pull-Ups
D - 5-7 Mountain Climber Pull-Ups
then:
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400m Run
Post weights and times to comments.
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
2 sets of:
Back Squat x 8-10 reps @ 75-80%
then:
AMRAP 12 Mins:
3 Push Press (47.5kg/70kg)
6 Box Jump-Overs
9 Kettlebell Swings (24kg/32kg)
Post weights and rounds completed to comments.
*CrossFit Junior Teens Term 1 - Starts tonight at 4.15pm*
Every 2 Mins, for 16 Mins (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 sets to today’s heavy single
then:
For time:
21 Burpees
15 Thrusters (35kg/52.5kg)
9 Chest to Bar Pull-Ups
800m Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
Post weights and times to comments.
Super-kids-coach Sim & her BLCF Kids Superstars at the first session for Term 1!!
*CrossFit Kids Term 1 commences tonight at 4.15pm*
Take 15 minutes to build to today’s 1RM Clean or Power Clean
then:
EMOM 15 minutes:
Min 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200m Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
then:
EMOM 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25m each arm
Post weights and options to comments.
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Push Press
Spend 15 Mins building up to a heavy set of 3
In-between sets complete 3-5 Ring Dips
then:
AMRAP 10 Mins
50 Skips or 25 Double Unders
15 Wall Balls
5 Burpee Box Jumps
Post weights and rounds completed to comments.
Working on the Gun show....
***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***
Every 2 Mins, for 12 Mins (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.
then:
AMRAP 6 Min:
3 Hang Power Cleans (42.5kg/60kg)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
… etc
then:
Complete 3 sets:
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Rest 1 Min between sets
Post weights & reps completed to comments.
*Session 2 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*
*FUNDAMENTALS WORKSHOP - Tonight @ 5.30pm - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2 Mins between sets.
then:
Against a 2-Min running clock, complete:
250m Row
Ring Dips x Max Reps
Rest 2 Mins between sets and complete four sets total.
Post weights and reps completed to comments.
