**CrossFit Junior Teens @ 4.15pm**
Every 2 Mins, for 20 Mins (10 sets):
Snatch x 1 rep
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+
then:
AMRAP 6 Mins:
6 Snatch (47.5kg/70kg)
30 Double-Unders
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
then:
Complete 5 sets - each for time:
Row 200m/250m
8 Front Squats (52.5kg/80kg)
12 Toes to Bar
Rest as required after sets but all five sets should be completed within 20 Mins.
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**
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
then:
30-20-10 Reps for time of:
Kettlebell Swings
Shoulder to Overhead
Squats
12 Min Cap.
Post weights and times to comments.
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.2 - GO TEAM BLUE LAKE CROSSFIT!!
Each week on the Friday after the previous release we thought we would give everyone the chance to experience the Open workouts as well - so Friday's WOD is:
CrossFit Open Workout 16.1
Rxd
AMRAP 20 Mins:
7.5m overhead walking lunge (30kg/43kg)
8 burpees (bar-facing)
7.5m overhead walking lunge
8 chest-to-bar pull-ups
Scaled
AMRAP 20 Mins:
7.5m front rack walking lunge (15kg/20kg)
8 burpees
7.5m front rack walking lunge
8 jumping chin-over-bar pull-ups
Post rounds and reps completed to comments.
*CrossFit Senior Teens tonight @ 4.15pm*
*FUNDAMENTALS WORKSHOP - Today @ 11.00am - Compulsory for all New Members - Bookings Essential - P: 0427345917 or E: adamandeve@bluelakecrossfit.com.au *
*Session 7 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1 reps
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
then:
AMRAP 5 Mins:
Squat Clean & Jerk (50kg/75kg)
Post weights and reps completed to comments.
3 sets alternating between:
1 - Strict Pull-Ups x 3 reps (+/- Weight)
Rest 30 secs
2 - Strict Supinated-Grip Pull-Ups x Max Reps with same weight/option
Rest 30 secs
3 - Strict Pull-Ups x Max Reps
Rest 30 secs
4 - Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes
then:
Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:
Row 500m
Run 400m
30 Push-Ups
Post weights/bands and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One effort of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only a full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
then:
For time:
9 Thrusters (47.5kg/70kg)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
Post weights and times to comments.
**CrossFit Kids @ 4.15pm**
EMOM 8 Mins:
Strict Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest 2 Mins before starting…
3 sets of:
Strict Press x 1 rep @ 101-105%
(Rest 2 Mins after each effort)
Please compare your results to January 19, 2016 - here.
then:
AMRAP 7 Mins:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
Post weights and rounds completed to comments.
**Come & Try CrossFit Session @ 9am Saturday - Bookings essential - Text/Call - 0427345917**
Deadlifts
3-3-3-3-3-3
Then:
3 Rounds for time:
20 Box Jumps (20''/24'')
15 Sit Ups
10 Power Cleans (40kg/60kg)
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any athletes please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow athletes - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 16.1 - GO TEAM BLUE LAKE CROSSFIT!!
Every 2 Mins, for 16 Mins (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
then:
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (30kg/42.5kg)
Optional Accessory Work:
3 sets of - Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Post weights and times to comments.
*CrossFit Senior Teens @ 4.15pm*
Every 2 Mins, for 16 Mins (8 sets):
Strict Shoulder Press x 2-3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
then:
EMOM 21 Mins:
Min 1 – Russian Kettlebell Swings x 15 reps (Eye Level)
Min 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Min 3 – Double-Unders x 40-50 reps
Post weights to comments.
Every 2 Mins, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
then:
10 Min AMRAP:
5 Ground to Overhead (50kg/75kg)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups
Post weights and rounds completed to comments.
*CrossFit Junior Teens @ 4.15pm*
Let's get all GYMNASTY!!
Every 3 Mins, for 18 Mins (6 sets), rotate through the following stations:
Block 1 – Rope Climb Technique Work – no more than 4 ascents
Block 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Block 3 – Tuck Rock to Tuck Sit x 15 reps
then:
3 sets, for max reps/calories of:
2 Mins of Assault Bike or Rowing (for Max Cals)
1 Min of Strict Handstand Push-Ups
30 Secs of Strict Pull-Ups
Rest 90 Secs
(15 Min Total Time including Rest)
Post reps/cals completed to comments.
*CrossFit Kids @ 4.15pm*
Every 2 Mins, for 12 Mins (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest 2 Mins before starting…
2 Sets of: (No more than 6 mins to attempt)
Back Squat x 1 rep @ 101-105%
then:
For time:
50 Wall Balls (6kg/10kg)
25 Toes to Bar
40 Wall Balls
20 Toes to Bar
30 Wall Balls
15 Toes to Bar
17 Min Time Cap.
Post weights and times 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**
Thrusters
3 - 3 - 3 - 3 - 3
then:
Fran-Run-Rap - 8 Mins
9 Thrusters
9 Pull Ups
Run 200m
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!!!***
Every 2 Mins, for 16 Mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
then:
Three rounds for time of:
Row 500m
10 Hang Squat Cleans (47.5kg/70kg)
10 Alternating Front-Racked Reverse Lunges (47.5kg/70kg)
Post weights and times 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 5 for Swim Training Group tonight @ 5.30pm - Mt Gambier Aquatic Centre on Margaret St*
Every 2 Mins, for 20 Mins (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
then:
For time:
5 Power Snatches (47.5kg/70kg)
10 Box Jump-Overs (20″/24″)
10 Power Snatches (45kg/65kg)
20 Box Jump-Overs (20″/24″)
15 Power Snatches (42.5kg/60kg)
30 Box Jump-Overs (20″/24″)
Athletes may only use one barbell, and must switch out their own weights.
Box Jump Overs - Can touch the box on the way over - hip extension on top of box not necessary.
15 Min Time Cap.
Post weights and times to comments.
Every 2 Mins, for 18 Mins (3 Sets of each):
1 - Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2 - Handstand Walk x 10m
(use partner assist or Wall Climbs x 3 if you don’t have handstand walks yet)
3 - L-Sit Hold x 45 secs accumulated time
then:
Every 5 Mins, for 20 Mins (4 sets), AMRAP 3 mins of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400m
Max Reps of Bar Muscle-Ups OR Chest-to-Bar Pull-Ups OR Pull-Ups
Rest 2 Mins - 4 Sets total.
Post results to comments.
