Thrusters
3 - 3 - 3 - 3 - 3
then:
3 Rounds for Max reps of:
1 Min Max Skips/Double Unders
1 Min Max Thrusters
1 Min Max Burpees
1 Min Max Sit Ups
1 Min Rest
Post weights and reps to comments.
Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
then:
“Christine”
Three rounds for time of:
Row 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 10 Mins to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every 2 Mins, for 10 Mins (5 sets):
Jerk x 1 rep
Build to today’s heavy single
then:
Three rounds for time of:
15 Push Press (42.5kg/60kg)
15 Strict Pull-Ups
30 Double-Unders
Post weights and times to comments.
A.
Every 2 Mins, for 10 Mins (5 sets):
20 Walking Lunges (24kg/32kg KBs in each hand)
B.
Every 3 Mins, for 15 Mins (5 sets):
Bench Press x 4-6 reps
C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Post weights/reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Spend 15 Mins working on a gymnastics movement that you want to improve.
then:
In teams of 3, perform 3 rounds each for time of:
Row 750m
Run 400m
20 Toes to Bar
Teammates roll through this in Indian file, jumping onto the rower as soon as the teammate in front of them is off and has begun the 400m run.
Post skills and times to comments.
**CrossFit Kids @ 4.15pm**
Every 2 Mins, for 20 Mins (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
then:
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (85kg/125kg)
50 Double-Unders
15 Min Time Cap.
Post weights and times to comments.
Old man strength - it's a leggit phenomena.
Hang Power Clean
3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
5 Hang Power Cleans
10 Burpees
15 Wall Balls
Post weights and rounds completed to comments.
In partners - AMRAP 30 Mins:
Run 400m
30 Kettlebell Swings (24kg/32kg)
20 Box Jump-Overs (20″/24″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 KB Swings, Partner A will perform 20 Box Jump Overs, Partner B will run 400m– and so on for 30 minutes.
Post rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 8 Mins, for 40 Mins (5 sets) of:
Run 800m
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.
Post times to comments.
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
2 sets of:
Back Squat x 1 rep @ 101+%
then:
In 20 Mins complete 5 sets of:
25 Wall Balls (6kg/10kg)
50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)
Rest as required after sets but don't forget time cap.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets for max reps of:
30 Seconds of Muscle-Ups (Scaling: C2B Pull Ups or Banded MU Transitions)
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
then:
For time:
Row 50 Calories
50 Kettlebell Swings (24kg/32kg)
Run 800m
Time cap - 17 mins
Post reps and times to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
then:
AMRAP 9 Mins
3 Hang Power Snatches (42.5kg/60kg)
6 Overhead Squats (42.5kg/60kg)
9 Burpees Over the Barbell
12 Pull-Ups
Post weights and rounds completed to comments.
**Come & Try CrossFit Session @ 9am Saturday - Bookings essential - Text/Call - 0427345917**
Hang Power Snatch
3 - 3 - 3 - 3 - 3
then:
10 Min AMRAP
5 Hang Power Snatch
10 Alternating Lunges (+/- Weight)
15 Ball Slams
Post weights and rounds 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 12 Mins:
Station 1: Rope Climb x 2 ascents
Station 2: L-Sit Hold x 45 seconds accumulated time
Station 3: Handstand Walk x 10m
(use partner assist or Wall Climbs/Shoulder taps if you don’t have handstand walks yet)
then:
AMRAP 15 Mins:
Run 600m
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (24kg/32kg)
Post options & rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15 minutes to build to today’s heavy Clean & Jerk
then:
EMOM 15 Mins:
3 Ground to Overhead (42.5kg/60kg)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the reps and then sit out the minute in which you carried over into. Restart at the top of the following minute.
then - Finisher:
Every 2 Mins, for 10 Mins (5 sets):
100m Farmer’s Carry (as heavy as possible)
Post weights and rounds completed to comments.
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(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:
AMRAP 15 Mins:
20 Dumbbell Box Step-Overs (15kg/25kg) - 20" Box
20 Push Press (30kg/42.5kg)
40 Double-Unders
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 Mins, for 16 Mins (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
then:
For time:
Row 1000m
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
20 Min Time Cap.
(Scaling for HSPU - Restricted Range or L-Seated Strict DB Press)
Post weights and times to comments.
