Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
then:
Five rounds for time of:
Row 250m
15 Pull-Ups
15 Wall Balls (6kg/10kg)
15 Min Cap.
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
EMOM 15 mins:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict Ring Pull-Ups/Bar Pull Ups - Assisted
Minute 3 – 3-4 Wall Climbs
then:
Four sets for max reps against a 3-min running clock of:
Run 100m
10 Toes to Bar
10 Kettlebell Swings (24kg/32kg)
Rest 3 mins between sets.
(24 Mins)
Post reps completed to comments.
Every 2 mins, for 20 mins (10 sets):
Hang Snatch + Snatch + Overhead Squat
then:
8 Min AMRAP:
5 Power Snatch (42.5kg/61kg)
10 Burpee Box Jump-Overs
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 1 Min
Ring Push-Ups x 8-10 reps
Rest 1 Min
then:
Four sets for max reps against a 3-min running clock of:
Run 400m
Max Reps Dumbbell Man-Makers (15kg/25kg)
(push-up, power clean, push press)
Rest 2 mins
(20 Mins)
Post weights and reps completed to comments.
***No morning classes today***
***CrossFit Kids as usual***
Junior Kids @ 3:45pm
Senior Kids @ 4:30pm
***Open Gym at 5:00pm - 7:00pm***
This will be an uncoached session so come prepared with what you want to do!
Front Squat
3-3-3-3-3-3
Then:
10min AMRAP
8 Front Squats
10 Ball Slams
12 Sit Ups
Post weights and reps completed to comments.
Every 5 mins, for 30 mins (6 sets):
Row 500m
5 Thrusters (35kg/52.5kg)
10 Burpees Over the Barbell
then:
Accessory Work:
Five sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15 mins to build to a new 1-RM Push Press
then:
“Helen”
Three Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups
Post weights and times to comments.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 mins between sets.
then:
For time:
Row 1000m
immediately followed by…
Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs
immediately followed by…
Run 800m
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 3 mins, for 15 mins (5 sets):
Seated Strict Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.
then:
AMRAP 10 Mins:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
Post weights and rounds completed to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Every 90 secs, for 15 mins (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
then:
Five rounds for time of:
5 Power Snatch (35kg/52.5kg)
10 Overhead Walking Lunges (35kg/52.5kg)
30 Double-Unders
15 Min Time Cap.
Post weights and times to comments.
Deadlifts
5 - 5 - 3 - 3 - 1 - 1
then:
Five sets for max reps of:
1 Min of Rowing (for calories)
1 Min of Burpees
1 Min of Box Jumps (20″/24″)
Rest 1 Min
Post weights and reps to comments.
Take 10-12 minutes to work on Pistols or Pistol Progressions
then:
EMOM 15 mins (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (24kg/32kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
Post results to comments.
**CrossFit Senior Teens @ 4.15pm**
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 secs
Strict Mixed-Grip Pull-Ups
Rest 90 secs
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
then:
“Jackie”
For time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull-Ups
Post weights and times to comments.
Three sets (12 mins) of:
30 secs of Dynamic Push-Ups
Rest 30 secs
30 secs of Toes to Bar
Rest 30 secs
30 secs of L-Sit or L-Sit Progression
Rest 90 secs
then:
Every 5 mins, for 25 mins (5 sets) for times:
Run 400m
25 Push-Ups
Post reps and times to comments.
**CrossFit Junior Teens @ 4.15pm**
**Last day to officially raise funds for SEAWL "Dial in for the Doggies" month & win the Grand Prize - but have you stuck to your nutrition goals?**
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
then:
Three rounds for time of:
30 Wall Balls (6kg/10kg)
20 Burpees
10 Box Jump-Overs (20″/24″)
Post weights and times to comments.
Happiest Birthday to this legend today!! CF Kids Coach extraordinaire & the only person on this planet that will enjoy doing her birthday burpees!! Happy Birthday Super Coach Sim - from all of us XXOO.
**Congratulations to all of our competitors in the King & Queen of the Crater In-House Competition over the weekend - Full wrap up to come**
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Two sets of:
Jerk Footwork Drills x 10 perfect reps
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 75-90%
then:
8 Min AMRAP:
10 Shoulder to Overhead (42.5kg/60kg)
50 Double Unders
Post weights and rounds completed to comments.
Before the Tower Run - Sunday morning!!
KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
Get a cheer squat together and roll the dice!
It will be an awesome, fun filled weekend!
Athlete registration at 8.15am - At Marist Park Carpark - next to Tenison Woods College
Athlete briefing at 8:30am sharp - At Marist Park Carpark - next to Tenison Woods College
Gold coin donation for a WOD buy-in for those not registered.
Come and cheer on all the athletes!!!
KING AND QUEEN OF THE CRATER - IN-HOUSE COMP THIS SATURDAY/SUNDAY - 28th/29th May
No Saturday morning classes this week due to the comp.
Get a cheer squat together and roll the dice!
It will be an awesome, fun filled weekend!
Athlete registration at 8.15am
Athlete briefing at 8:30am sharp
Gold coin donation for a WOD buy-in for those not registered.
Come and cheer on all the athletes!!!
