**CrossFit Senior Teens @ 4.15pm**
Split Jerk
3 - 3 - 3 - 3 - 3
then:
15 Min AMRAP
5 Pull Ups
10 Ball Slams
15 Sit Ups
400m Run
Post weights and rounds completed to comments.
Alternate between the following:
1) 5 x 5 Back Squats
2) 5 x 8 Ring Rows
Then:
12min AMRAP
8 Power Cleans
10 Box Jumps
Run 200m with Medball
Post weights and rounds completed to comments.
Spend 15 Mins working on the following complex:
1 Clean + 1 Front Squat + 1 Jerk
then:
For Time:
Run 200m
20 Wall Balls
20 Burpees
20 Box Jumps
Run 200m
20 Box Jumps
20 Burpees
20 Wall Balls
Run 200m
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
EMOM for 10 mins:
Strict Press x 2 reps
Build over the course of the 10 sets to today’s heavy double.
Immediately followed by…
EMOM for 10 mins:
Push Press x 1 rep
Build over the course of the 10 sets to today’s heavy single.
then:
AMRAP 8 Mins:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (16kg/24kg)
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Warm Up/Accessory:
2 Rounds of:
1 Min of Reverse Snow Angels (slow & controlled)
1 Min of Side-Plank Hold (Left Side)
1 Min of Band Pull-Aparts
1 Min of Side-Plank Hold (Right Side)
then:
Complete 6 sets for times:
Row 500m
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Note times for each of the six sets. Sets must be completed within 5 mins. Rest 1-2 Mins between sets.
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
Snatch Lift-Off + Snatch
Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Pause 2-seconds at the knees - After your lift-off, reset and perform a full snatch.
then:
For time:
Run 800m
30 Ground to Overhead (42.5kg/60kg)
Run 800m
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(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:
“Fran”
21 - 15 - 9 reps for time of:
Thrusters (30kg/42.5kg)
Pull-Ups
Post weights and times to comments.
Congratulations to Gracie Morgan & Kellie Morello for their massive fundraising efforts for The Leukaemia Foundations Greatest Shave!! We are so proud of you both - and you look amazing!!
You can still donate $$ - so head to the World's Greatest Shave website and support these guys!!
Cycle through 4 sets of the following:
a) 5 x Strict Pull Ups - alternate grips
b) 40m Prowler Push
c) 30-45sec Plank Hold
Then:
12min AMRAP
12 Goblet Squats
10 Ball Slams
Run 200m
IMPORTANT: 5.30pm Class today is the CrossFit Games Open Workout 17.4 - All those competing or wanting to participate must be there by 5.30pm (unless they have advised us otherwise) for the briefing.
Spectators - family & friends are encouraged to come along to cheer you on!
As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the workout. Those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday.
If time is an issue for any one please let us know and we can get you going straight up or later if needed.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
**Please remember also bring along some spare $$ to donate to Gracie Morgan & Kellie Morello who are shaving their heads Saturday for The Leukaemia Foundation!!**
If you cannot do your workout on Friday night please let us know and we can organise it for another day.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 17.4 - GO TEAM BLUE LAKE CROSSFIT!!
Push Press
7 - 7 - 5 - 5 - 3 - 3
then:
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
AMRAP 10 mins:
10 Push Press (35kg/52.5kg)
5 Burpees Over the Barbell
Rest 5 mins, and then,
AMRAP 10 Mins:
Row 150m
15 Russian Kettlebell Swings (heavy)
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Spend 5 Mins at each station:
Station 1 – Rope Climb Skill Practice (Don't forget your long socks/pants!!)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
then:
For max reps:
3 Mins of Assault Bike (or Rowing)
3 Mins of Strict Handstand Push-Ups
3 Mins of Rowing (or Assault Bike)
3 Mins of Ring Dips
3 Mins of Burpees
Post reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only one 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 12 Mins
10 Toes to Bar
15 Box Jumps (20″/24″)
20 Alternating Dumbbell Snatches (15kg/25kg)
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 2-3 mins between sets.
then:
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
15 Burpee Box Jump-Overs (20″/24″)
These should be high intensity, sprint sets.
Post weights and times to comments.
**We are CLOSED today for the Public Holiday - Normal Classes resume tomorrow**
For those doing the CrossFit Open - if you haven't done 17.3 yet - get in touch with us to organise a time to get it done - 0427345917 - Tuesday morning is your last opportunity!
If you are having a day off ENJOY - relax and spend time with family and friends. If you are working stay safe and may your shift go smooth & quickly for you!!
See you Tuesday :)
Front Squat
8 - 6 - 4 - 2 - 2
AMRAP 8 Mins
8 Front Squats
8 Pull Ups
Post weights and rounds completed to comments.
Those wishing to do the CrossFit Open 17.3 Workout can do it from 8am during Open Gym or at the same time as the 9am WOD.
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
IMPORTANT: 5.30pm Class today is the CrossFit Games Open Workout 17.3 - All those competing or wanting to participate must be there by 5.30pm (unless they have advised us otherwise) for the briefing.
Spectators - family & friends are encouraged to come along to cheer you on!
As we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the workout. Those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday.
If time is an issue for any one please let us know and we can get you going straight up or later if needed.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Tuesday morning as we are CLOSED Monday for the Public Holiday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 17.3 - GO TEAM BLUE LAKE CROSSFIT!!
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 2-3 mins between sets.
then:
Three rounds for time of:
Run 400m
25 Kettlebell Swings (16kg/24kg)
15 Toes to Bar
Post weights and times to comments.
A huge congratulations to Meg & Brendan on the safe arrival of "Theodore Peter Figg" - born on Tuesday 7th March. Welcome to the world Theo - another little CrossFitter in the making!! Love from all the Blue Lake CrossFit crew!!
**CrossFit Junior Teens @ 4.15pm**
Four sets for max reps of:
1 Min of Rowing (for calories)
Rest 1 Min (while your partner rows if you have a teammate)
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 (focus on good ROM)
Rest 1 Min
then:
Spend the remainder of session focusing on specific individual mobility needs.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Push Jerk x 8-10 reps
Rest 2 mins
Stay relatively light and work perfect technique.
then:
Against a 3-min running clock:
Row 500m
Bench Press x Max Reps @ (BW/.75xBW)
Rest 2-3 mins, and perform a total of four sets; note reps achieved in each set.
Happy 1st Birthday to this little guy - hard to believe that he's 1 already! Birthday present...intro month at BLCF while starting his traineeship :). Love from all of your BLCF family.