**CrossFit Senior Teens @ 4.15pm**
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 mins
then:
Three sets for times of:
500m Row
5 Thrusters (47.5kg/70kg)
10 Burpees Over the Barbell
Rest 3 mins
Post weights and times to comments.
Hang Power Clean
5 - 5 - 5 - 5 - 5
then:
AMRAP 12 Mins
6 Hang Power Cleans
7 Burpees over the Bar
8 Pull Ups
Every 4 Mins Complete a 200m Run
Post weights and rounds completed to comments.
**REMINDER - No Kids or Teens Classes This Week ONLY
(Open Gym starts @ 4.30pm Fridays)**
Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 mins
then:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Balls (6kg/10kg)
10 Toes to Bar
5 Burpee Box Jump-Overs (20″/24″)
Post weights and times to comments.
**REMINDER - No Kids or Teens Classes This Week ONLY
(Open Gym starts @ 5pm Thursdays)**
Three rounds for time of:
Partner A Rows 500m…
While Partner B performs a 30m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500m…
While Partner A performs a 30m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner B’s row
immediately followed by…
Both Partners A and B run 400m (together)
———–
One full round requires that both partners row 500m, perform 30m of lunges, and run 400m. Complete a total of 3 rounds, such that each partner rows 1500m, lunges 90m, and runs 1200m.
45 Min Cap.
Post times to comments
**REMINDER - No CrossFit Kids or Teens Classes This Week ONLY
(Open Gym starts @ 4.30pm on Wednesdays)**
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps
Rest 1 Min
Kettlebell Swings x 25 reps
Rest 1 Min
then:
Three rounds for time of:
10 Power Cleans (42.5kg/60kg)
20 Push-Ups
40 Double-Unders
Post weights and times to comments.
**REMINDER - No CrossFit Kids or Teens Classes This Week ONLY
(Open Gym starts at 5pm Tuesdays)**
Three sets of:
Pause Front Squats x 6 Reps (3 Second Pause in bottom position)
Rest 90 seconds
Tempo Ring Dips x Max Reps
Rest 90 seconds
then:
Four rounds for time of:
5 Front Squats (55kg/80kg – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)
Post weights and times to comments.
**REMINDER - No Teens or Kids Classes This Week ONLY
(Open Gym starts Monday arvo @ 4.30pm)**
Four sets of:
Push Press x 4-5 reps
Rest 2 mins
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 mins
then:
Five sets for max calories/reps of:
30 seconds of Rowing (for max cals)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 mins
Post weights and cals/reps to comments.
Four sets of:
Deadlift x 4-6 reps
Rest 2 mins
Strict Handstand Push-Ups OR Dumbbell Strict Press Max Reps in 1 Min
Rest 2 mins
then:
AMRAP 5 Min:
10 Push Press (35kg/52.5kg)
15 Kettlebell Swings (16kg/24kg)
Rest 2 mins, and then
AMRAP 5 Min:
10 Toes to Bar
10 Box Jumps (20″/24″)
Post weights, reps and rounds completed to comments.
Take 20 mins to build to today’s 1-RM Clean & Jerk
Then:
“The Chief”
Against a three-min running clock, complete AMRAP of:
3 Power Cleans (42.5kg/60kg)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 1 Min between sets. Pick up each set where you left off when the last ended.
Post weights and rounds to comments.
Four sets for max reps against a 4-min running clock, complete:
Row 500m
Double-Unders x Max Reps
Rest 4 mins between sets
Post max reps to comments.
Four sets of:
Back Squat x 4-6 reps
Rest 3 mins
Then:
In partners - alternate rounds to complete 10 Min AMRAP:
10 Burpee Box Jump-Overs (20″/24″)
10 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
Post weights and reps to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Strict Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds
then:
“Fran”
21 - 15 - 9 reps of:
Thrusters (30kg/42.5kg)
Pull-Ups
Post weights and times to comments.
Enjoy the public holiday with family and friends :). See you tomorrow!
Power Cleans
3 - 3 - 3 - 3 - 3
Then:
Three sets for max reps of:
1 Min of Wall Balls
1 Min of Power Cleans (42.5kg/60kg)
1 Min of Box Jump-Overs (20″/24″)
1 Min of Push Press (30kg/42.5kg)
1 Min of Assault Bike (for Cals)
Rest 1 Min
Post weights and times to comments.
Overhead Squat tech
Then:
For time:
800m Row
800m Run
60 Kettlebell Swings (24kg/32kg)
60 Wall Balls (9kg/12kg)
40 Push-Ups
40 Pull-Ups
20 Burpees
20 Overhead Squats (47.5kg/70kg)
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Three sets of:
Barbell Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 mins
Strict Pull-Up x 2-3 reps (+/- weight or bands to meet rep range)
Rest 2 mins
then:
Three rounds for time of:
10 Thrusters (42.5kg/60kg)
20 Pull-Ups
400m Run
Post weights and times to comments.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 mins between sets and use that time to prep for the conditioning workout
Then:
Three rounds for time of:
10 Deadlifts (82.5kg/125kg)
15 Ring Dips
30 Double-Unders
Post weights and times to comments.
