**CrossFit Senior Teens @ 4.15pm**
Warm Up Accessory Work:
2 Sets of:
Bottom of Squat Holds x 30-45 Sec
Hollow Hold/Rocks x 45-60 seconds
then:
Every 8 mins, for 40 mins (5 sets) of:
Run 800m
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups
Note times for each set, and add them for total working time.
Post times to comments.
***IMPORTANT NOTICE (loud noises)***
This Saturday 9/07/2016 will be Open Gym from 8am-10am ONLY due to Adam and Eve being away in Sydney for Eve's CF Level 2.
There will be no Barbell class, however the Barbell workout will still be posted for you to do during Open Gym if you want.
Apologies for any inconvenience.
Spend 2 Mins on each for 4 Sets:
1 - Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
2 - Handstand Walk x 10m
(use partner assist/wall climbs/shoulder taps if you don’t have handstand walks yet)
(16 Mins)
then:
Five rounds for time of:
Row 250m
10 Burpee Box Jump-Overs (20″/24″)
Perform in teams of two. As soon as the rower is available, the next person may start rowing. Goal is for both partners to finish their 5 sets (each) as quickly as possible.
Optional Accessory Work:
3 Sets of 45-60 seconds of L-Sit or L-Sit Progression with Boxes
Rest 1-2 Mins between sets
Post times to comments.
CrossFit Kids :)!!
***IMPORTANT NOTICE (loud noises)***
This Saturday 9/07/2016 will be Open Gym from 8am-10am ONLY due to Adam and Eve being away in Sydney for Eve's CF Level 2.
There will be no Barbell class, however the Barbell workout will still be posted for you to do during Open Gym if you want.
Apologies for any inconvenience.
**CrossFit Junior Teens @ 4.15pm**
Complete 12 sets of:
Power Clean + Split Jerk
Rest 1-2 Mins between lifts.
Build over the course of the 12 sets.
then:
Every 5 mins, for 15 mins (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each.
Post weights and times to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Spend 10 Mins Warming Up/Working Tech for Strict Handstand Push Ups & Scaling Options.
then:
4 Rounds for total reps:
1 Min Burpee Box Jump-Overs (20″/24″)
1 Min Hang Power Cleans (42.5kg/60kg)
1 Min Strict Handstand Push-Ups
1 Min Overhead Alternating Lunges (42.5kg/60kg)
1 Min Rest
Mobility Focus:
Accumulate 5 Mins of Foam Rolling of Upper Back/Shoulder area
Accumulate 3 Mins of Couch Stretch on each leg.
Post reps completed to comments.
Push Press
3 - 3 - 3 - 3 - 3
then:
12 Min AMRAP
10 Alternating Dumbbell Snatch
10 Pull-Ups
200m Run
Post weights and rounds completed 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 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
then:
21 - 15 - 9 Reps for time of:
Front Squats (42.5kg/60kg)
Toes to Bar
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
Split Jerk x 1 rep
Warm up so you start at a load of around 70% of your 1RM - build from there slowly. Goal is to establish perfect footwork and mechanics.
then:
AMRAP 12 Mins:
6 Ground to Overhead (42.5kg/60kg)
9 Handstand Push-Ups
12 Ring Dips
Post weights and rounds completed to comments.
Four sets of:
Romanian Deadlift x 6 reps - 4 Sec Descent
Rest 30 secs
Handstand Hold x 1 Min
Rest 30 secs
then:
AMRAP 8 Mins:
12 Russian Kettlebell Swings (24kg/32kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24kg/32kg)
Post weights and rounds completed to comments.
Lovely winter warmer food.... Perfect for a Wednesday Hump Day!! Chicken & Butterbean Casserole Recipe click here.
**CrossFit Junior Teens @ 4.15pm**
Every 6 mins, for 30 mins (5 sets):
Run 400m
12 Overhead Squats (47.5kg/70kg)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (20″/24″)
then:
Accessory Work:
Three sets of:
Ring Rows x 10-12 reps
Rest 1 Min
Planks +/- weight x 1 Min
Rest 1 Min
Post times to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Every 2 mins, for 20 mins (10 sets) of:
Pause Deadlift (2 Secs @ Knee) + Squat Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – reset for each lift.
then:
Two sets for times of:
Row 500m
Rest 5 minutes
These should be all out efforts - go for a PB!!
Post weights and times to comments.
Is there something you haven't told us Val??
Power Clean
5 - 5 - 3 - 3 - 1 - 1
then:
Three sets for max reps of:
1 Min of Rowing (for calories)
Rest 1 Min
1 Min of Jumping Squats (25kg/35kg)
Rest 1 Min
1 Min of Strict Pull-Ups (any grip)
Rest 1 Min
1 Min of Push-Ups
Rest 1 Min
Post weight and reps 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 – 2 reps @ 95%
Rest 2 mins between sets
then:
3 Rounds for time:
20 Burpees
15 Box Jump or Step-Overs
10 Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
5 Toes to Bar
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
**Morning Open Gym will only be from 10-10.30am due to School Groups today - sorry for any inconvenience - 9am Class on as per usual**
Every 90 secs, for 18 mins (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or Slow Descent Negatives (Wall or from Box)
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
then:
AMRAP 15 Mins:
Run 200m with Med Ball (6kg/10kg)
15 Wall Balls (6kg/10kg)
15 Kettlebell Swings (24kg/32kg)
Post rounds completed to comments.
Four sets of:
Weighted Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 1 Min
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 1 Min
then:
AMRAP 12 Mins:
10 Thrusters (25kg/35kg)
20 Overhead Alternating Reverse Lunges
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 12 mins:
Power Clean + Squat Clean
then:
Five rounds for time:
Row 300m
12 Front Squats (30kg/42.5kg)
12 Pull-Ups
20 Min Cap.
Post weights and times to comments.
Congrats to Coach Adam for completing his Level 2 CrossFit Certification on the weekend!!
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Every 3 mins, for 15 mins (5 sets):
Strict Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
then:
Every 90 secs, for 15 mins (10 sets):
5 Push Press
10 Burpees Over the Barbell
Choose a load that will challenge you!
Post weights to comments.
Coach Adam has been in Perth completing his Level 2 CrossFit Trainers Course this weekend! Looking forward to some knowledge bombs on his return. Never stop learning :)!
Push Jerk
5 - 5 - 3 - 3 - 1 - 1
then:
10 Min AMRAP
200m Farmer’s Carry (16kg/24kg)
10 Jumping Air Squats
10 Split Jumps
Post weights and rounds completed to comments.
