Take 15-20 mins to build to today’s heavy Jerk
then:
In 2 Mins, complete:
25/15 Cals of Assault Bike or Rowing
Push Press x Max reps (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets.
Post weights and reps to comments.
Take 15 mins to build to today’s “heavy-ish” Power Clean
and then…
EMOM, for 24 mins (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200m
Score your successful lifts in kgs. For example, if you made 21/24 power cleans @ 50kg, your score would be 21 x 50 = 1,050kg.
Post weights to comments.
In 4 Mins:
Run 600m
Push-Ups x Max Reps
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
10 Box Jumps (20″/24″)
10 Pull-Ups
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
10 Burpees
10 Thrusters (30kg/42.5kg)
Rest exactly 4 mins, and then . . .
4 Min AMRAP:
30 Double-Unders
15 Push Press (30kg/42.5kg)
Post rounds and reps completed to comments.
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 mins between sets
then:
AMRAP 10 Mins:
10 Toes to Bar
10 Kettlebell Swings (16kg/24kg)
10 Wall Balls (6kg/10kg)
Post weights and rounds completed 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.
Front Squat
3 - 3 - 3 - 3 - 3
then:
3 Rounds of:
1 Min Max Kettlebell Swings
1 Min Max Box Jump Overs
1 Min Max Skipping/Double Unders
1 Min Max Burpees
1 Min Max Sit-Ups
Rest 1 Min
Post weights and reps completed to comments.
Three sets of:
Bench Press x 6-8 reps
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2- 3 mins
then:
In 4 Mins complete the following for max reps of pull-ups:
Row 500m
20 Wall Balls
Max Reps of Pull-Ups
Rest 4 Mins
Repeat for a total of 4 Sets.
Post weights and reps completed to comments.
CROSSFIT KIDS & TEENS OCTOBER SCHOOL HOLIDAY PROGRAM (October 1st-16th)
Week 1: Tuesday 4th & Thursday 6th
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
Three sets of:
Bulgarian Split Squat x 8-10 reps each
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps
Rest 30 seconds
then:
15 - 12 - 9 reps for time of:
Thrusters (42.5kg/60kg)
Burpees
Post weights and times to comments.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 mins
then:
Three rounds for time of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
15 Min Cap.
Post weights and times to comments.
Complete 5 sets of:
Strict Press
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.
then:
Spend 15 Mins practicing the following Skills:
Handstand Push-Ups
Ring Dips
then:
Spend the remainder of session on Upper Body Mobility & Stretching
Post weights to comments.
CROSSFIT KIDS & TEENS OCTOBER SCHOOL HOLIDAY PROGRAM (October 1st-16th)
Week 1: Tuesday 4th & Thursday 6th
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
Take 10-15 mins to built to 85% or more of your 1-RM Back Squat
then…
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps
then:
In 2 Mins, perform the following:
Row 250m
Max Reps of Squat Cleans (42.5kg/60kg)
Rest 2 mins between sets, and complete a total of 4 sets.
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.
***Wishing Natalie Diedrich, Maggie MacDonald & Huw Pearce the best of luck this weekend as they are competing in their first ever Weightlifting Competition in Melbourne. Enjoy the experience & be AWESOME (we know you all will!) - wish we could all be there to cheer you on!!
Huge High Fives & Fist Bumps from all the Crew at Blue Lake CrossFit!!***
Four sets of:
Push Press x 5 reps
Rest 1 Min
Dumbbell Walking Lunge x 20 steps
Rest 1 Min
then:
AMRAP 8 Mins
8 Push Press
8 Burpees
8 Toes to Bar
Post weights and rounds completed to comments.
Deadlift x 15 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 10 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 5 reps
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Increase the deadlift load each set, with the goal of selecting a weight that is pretty challenging for the final 2-3 reps of each set.
If you’re unable to get 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
then:
Five rounds for time of:
Run 400m
6 Ground to Overhead (47.5kg/70kg)
12 Pull-Ups
Post weights, reps and times to comments.
CROSSFIT KIDS & TEENS OCTOBER SCHOOL HOLIDAY PROGRAM (October 1st-16th)
Week 1: Tuesday 4th & Thursday 6th
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
AMRAP 7 Mins:
Row 250m
10 Thrusters (30kg/42.5kg)
Rest 7 mins
AMRAP 7 Mins:
40 Double-Unders
20 Hand-Release Push-Ups
Rest 7 mins
AMRAP 7 Mins:
20 Box Jumps (20″/24″)
10 Ring Dips
Post rounds & reps completed to comments.
Five sets of:
Back Squat x 3-5 reps (3 Second Descent)
Rest 1 Min
Single-Arm Dumbbell Row x 8-10 reps
Rest 1 Min
then:
AMRAP 10 Mins
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=52.5kg, Women=35kg)
Post weights and reps completed to comments.
CROSSFIT KIDS & TEENS OCTOBER SCHOOL HOLIDAY PROGRAM (October 1st-16th)
Week 1: Tuesday 4th & Thursday 6th
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
Four sets of:
Weighted Pull-Up/Strict Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 mins
then:
Five rounds for time of:
Run 400m
10 Toes to Bar
20 Push-Ups
Post weights/reps and times to comments.
**NO REGULAR CLASSES TODAY**
OPEN GYM - 10am-12pm (2 hours)
Coaches will be available but there will be no official classes.
The Box is undergoing renovations in the Front Room so it will be a mess as work is being carried out - so please bear with us!!
**Opening Hours - Labour Day**
Open Gym 10am-12pm (2 hrs). Coaches will be available but no official classes - so come in prepared!!
The front area will be a mess and work will be going on so you just have to bear with us!
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.
Front Squat
7 - 5 - 5 - 3 - 3
then:
9 Min AMRAP
9 Burpee Box Jump-Overs (20″/24″)
9 Front Squats (47.5kg/70kg)
Post weights and rounds completed to comments.
