Four sets of:
Back Squat x 6-8 reps (3 Sec descent)
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 3 Mins

then:

AMRAP 12 mins:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

Post weights and rounds completed to comments.

Happiest Birthday to this One of a Kind Legend - Jo!! Coacher of 9ams (and recently 6ams!!!), Connoisseur of Coffee & Eater of Cronuts!! Hope you have the best day & enjoy your morning surf!! Cheers - from all The Blue Lake CrossFit Crew.

**CrossFit Junior Teens @ 4.15pm**

Every 3 mins, for 18 mins (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

then:

Three rounds for time of:
10 Handstand Push-Ups
20 Pull-Ups
Run 400m

Post weights and times to comments.

**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

**School Holiday Kids & Teens Program**
Week 1: Tuesday 4th/Thursday 6th October
Week 2: Monday 10th/Thursday 13th October

CrossFit Kids (Both Jnr/Snr): 2.00-2.45pm (Free for a 1st ever visit - $8/session for subsequent visits)
CrossFit Junior Teens: 3.00-4.00pm (Free for a 1st ever visit - $10/session for subsequent visits)
CrossFit Senior Teens: 4.00-5.00pm (Free for a 1st ever visit - $10/session for subsequent visits)
If it's your first visit - please give us a call so we know to expect you!!

CONTACT DETAILS FOR BOOKINGS OR ENQUIRIES:
Email - adamandeve@bluelakecrossfit.com.au or Phone - 0427345917

Complete 6 sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)

then:

Three sets for times of:
250m Row
20 Wall Balls (6kg/10kg)
20 Kettlebell Swings (24kg/32kg)
Rest 3 mins

Post weights and times for each set to comments.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 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.

Split Jerk
3 - 3 - 3 - 3 - 3

then:

12min AMRAP
12 Ball Slams
12 Alternating Lunges with Slam Ball
12 Sit Ups

Post weights and rounds completed to comments.

Every 2 mins, for 20 mins (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 20 reps
Station 2 – 1 Min of Strict Handstand Push-Ups for max reps

then:

Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Balls

Post weights, reps and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Take 15-20 mins to build to today’s 1-RM Snatch

then:

EMOM for 20 mins:
Even mins – 30 seconds of Rowing (for metres)
Odd mins – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

Post weights & total distance to comments.

Every 3 mins, for 18 mins (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down)

then:

10 min AMRAP:
10 Power Cleans (47.5kg/70kg)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

Post weights and rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

Take 20 mins to build to a 3-RM Back Squat

then:

Against an 8-min running clock, for max reps:
Row 1000m
Wall Balls (6kg/10kg)

Finisher tech:
2-3 Sets of:
Strict Pull Ups x 6-8 reps
Strict Handstand Push Ups x 6-8 reps
(Scale to meet rep ranges)

Post weights and reps completed to comments.

**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**

Click here for CrossFit Kids & Teens School Holiday Program

For four sets alternate between:
1 - Bench Press x 6-8 reps
2 - Pull-Ups x Max Reps (Kipping if possible)

then:

Two Rounds for time:
30 Push-Ups
200m Run
30 Heavy Kettlebell Swings
200m Run

Post weights, reps and times to comments.

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 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.

Thrusters
5 - 5 - 3 - 3 - 1 - 1

then:

10 Min AMRAP:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200m

Post weights and rounds completed to comments.

Take 15 mins to build to today’s 1-RM Power Clean

then:

For time:
Row 30 Calories
30 Burpees
30 Wall Balls (6kg/10kg)
30 Kettlebell Swings (24kg/32kg)
30 Dumbbell Push Press (15kg/25kg DBs)
30 Pull-Ups

Post weights and times to comments.

**BASICS OF OLYMPIC LIFTING - SEMINAR**
We are SUPER excited to announce that we are hosting an Olympic Lifting Seminar in November!
Max Dal Santo who is a Commonwealth Games Athlete with years of experience in both lifting and coaching and who also runs his own Olympic Lifting facility in Adelaide is going to come down and share his wealth of knowledge with us at Blue Lake CrossFit! Check the poster below for all the date/time/cost details!

It's first in best dressed for a spot - we have only 15 spots available BUT if there is enough interest Max will happily hold a second seminar on Sunday.
You can book in and pay through our member website - Zenplanner login link below:

"Basics of Olympic Lifting Seminar"

OR
Alternatively - send us a message (0427345917) or email (adamandeve@bluelakecrossfit.com.au) to book your place - we will send through an invoice which must be paid by October 9th or your spot will be forfeited.

Any questions just message/email. Get excited guys! This is going to be awesome!!

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**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 6 mins (3 sets):
Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

then:

AMRAP 5 Mins:
20 Double-Unders
10 Air Squats

Rest 1 min

AMRAP 5 Mins:
5 Dumbbell Man-Makers
10 Box Jumps (20″/24″)

Rest 1 min

AMRAP 5 Mins:
5 Toes to Bar
10 Push-Ups

Post weights and rounds completed to comments.

For time:
1000m Row
20 Ground to Overhead (42.5kg/60kg)
30 Ring Dips
800m Run
30 Ring Dips
20 Ground to Overhead (42.5kg/60kg)
1000m Row

Spend 15 Mins on Chest & Trap Mobility

Post times to comments.

9am-ers - Core Hollow to Supermans

**CrossFit Junior Teens @ 4.15pm**

Complete 8 sets of:
Hang Snatch + Snatch

then:

Three rounds for time of:
30 Kettlebell Swings (16kg/24kg)
20 Pull-Ups
Run 400m

Post weights and times to comments.

Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

(If you don't have "weighted" pull ups that’s no problems! Just work towards your best single pull up with a band)

In teams of two, partners alternate complete rounds -AMRAP 12 minutes of:
12 Wall Balls (6kg/10kg)
12 Burpees

Post weights and rounds completed to comments.

Back Squat
6 - 6 - 6 - 6 - 6

then:

Three sets for times of:
Run 400m
15 Push Press
10 Ring Dips

Post weights and times to comments.

For time:
30 Ground to Overhead (30kg/42.5kg)
30 Pull-Ups
400m Run
20 Ground to Overhead (30kg/42.5kg)
20 Pull-Ups
400m Run
10 Ground to Overhead (30kg/42.5kg)
10 Pull-Ups
400m Run

Post times to comments.