4 More Days til The CrossFit Games 2017!!
Back Squat
5-5-5-5-5-5
then:
Five rounds for time of:
400m Run
7 Push Presses (42.5kg/60kg)
14 Back Squats (42.5kg/60kg)
Post weights and times to comments.
Four sets of:
5 Deadlifts
Rest 20 seconds
5 Handstand Push Ups or Negatives
Rest 3 min
Then:
For time:
10 Handstand Push-Ups
20 Thrusters (30kg/42.5kg)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (30kg/42.5kg)
10 Handstand Push-Ups
Post weights and times to comments.
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds
Then:
EMOM, for 10 min:
8 Alternating Dumbbell Snatches (20kg/30kg)
Double-Unders x Max Reps
(Score total number of double-unders performed.)
Post weights and reps to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 20 minutes and find today’s 1-RM Clean and Jerk.
then:
For time:
500m Row
50 Kettlebell Swings
100 Air Squats
500m Row
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
then:
Five rounds for max reps of:
1 Min of Burpee Pull-Ups
1 Min of Ring Dips
1 Min of Box Jump Overs
Rest 1 Min
Post movements and reps completed to comments.
Three sets of:
Front Squat x 5-6 reps @ 3sec descent
Rest 90 seconds
Strict Reverse-Grip Pull-Ups x Max Unbroken Reps (use a band to assist if required)
Rest 90 seconds
Then:
Complete 3 sets of the following:
Against a 3-min running clock…
Row 500m
Max Rep Ground to Overhead in remaining time
Rest 3 min
Post weights and reps to comments.
**NO REGULAR CLASSES TONIGHT & TOMORROW DUE TO KING & QUEEN OF THE CRATER IN-HOUSE COMPETITION**
- All Members, Family, Friends and Spectators Welcome
- FRIDAY 5.30pm - 9.00pm
- SATURDAY 8.00am - 3.30pm (11.00am Start at the Box - First part of the day TBA)
**CROSSFIT KIDS CLASS IS ALSO CANCELLED - APOLOGIES FOR ANY INCONVENIENCE**
Choose one of the following and build up to a solid 3 reps for today:
Front Squat OR Push Jerk
then:
Five sets for times of:
Run 600m as fast as possible
200m Recovery jog
Record your 600m time for each set.
Scale distance to 400m if needed. Total time allocated - 25 mins.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
15mins Overhead Squat Tech and Build Up. Get solid in the movement for 3-5 reps in readiness for the WOD.
Every four mins, for a total of six sets, complete:
25/35 Cals of Assault Bike or Rowing
10 Overhead Squats (42.5kg/60kg)
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Spend 15 Mins alternating between the following for practice:
1 - Pistols
2 - Handstand Push Ups
then:
9 Min AMRAP
3 Clean & Jerk (42.5kg/60kg)
6 Burpees over the Bar
9 Wall Balls (8kg/12kg)
Post rounds completed to comments.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 mins
Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 mins
Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Post loads used and reps achieved.
Then:
Three rounds for time of:
400m Run
15 Pull-Ups
20 Walking Lunges with 24kg/32kg Kettlebells or Dumbbells
CF Stat starts today, alongside the normal 5:30pm class! Yay!!! Tell youir friends!
Take 15-20 mins to find today’s 1-RM Push Press
Then:
For time:
Row 1000m
immediately followed by…
Three sets of:
10 Push Presses (30kg/42.5kg)
15 Box Jumps (20″/24″)
immediately followed by…
40 Toes to Bar
Post weights and times to comments.
**IMPORTANT - There will be NO CLASSES next Saturday 21st July due to the King & Queen of the Crater In-House Pairs Competition - Apologies for any inconvenience - All welcome to attend to watch & cheer on all our athletes!!**
Thrusters
5 - 5 - 3 - 3 - 3
then:
Three sets for max reps of:
1 Min Wall Balls
1 Min KB Swings (16/24kg)
1 Min Box Jumps (20″/24″)
1 Min Push Press (30kg/42.5kg)
1 Min of Rowing (for Cals)
Rest 1 Min
Post weights and reps completed to comments.
**CrossFit Kids @ 4.15pm**
Strict Press
Rest 2 mins between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep
then:
Four rounds for time of:
40 Double-Unders
20 Wall Balls
10 Toes to Bar
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Back Squat x 6-8 reps (3 Sec Descent)
Rest 2 mins
Strict Pull-Ups x 5-7 reps
Rest 2 mins
then:
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 mins between sets
The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
Post weights completed to comments.
**CrossFit Senior Teens @ 4.15pm**
AMRAP 8 Mins:
Row 350/250m
10 Front-Racked Alternating Reverse Lunges (42.5kg/60kg)
Rest 4 mins, and then…
AMRAP 8 Mins:
5 Strict Reverse-Grip Pull-Ups
10 Box Jump-Overs
Rest 4 mins, and then…
AMRAP 8 Mins:
12/8 Cals of Assault Bike OR 100m Prowler Push
12 Push-Ups
Post rounds completed to comments.
**REMINDER - NO Teens Class Tonight**
For 20 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading for your full snatches from the floor.
Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 1 min, and then…
Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 1 min, and then…
Every 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
then:
AMRAP 9 Mins:
3 Power Snatches (42.5kg/60kg)
6 Overhead Squats (42.5kg/60kg)
9 Burpees Over the Barbell
Post weights and rounds completed to comments.
Take 15-20 mins to build to a heavy-ish Clean
Then:
Three rounds for time of:
Run 400m
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 50kg/75kg but scale appropriately)
