**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Back Squat x 4 reps
Rest 3 mins
Increase the weight you used last week by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult.
then:
For time:
Run 400m
40 Kettlebell Swings (16kg/24kg)
40 Single-Arm Kettlebell Thrusters (16kg/24kg – 20 each side)
40 Kettlebell Swings
Run 400m
Post weights and times to comments.
Split Jerk
3-3-3-3-3
Then:
3 Rounds for Time:
Run 400m
20 Kettlebell Swings (16kg/24kg)
15 Box Jumps (20''/24'')
10 Deadlifts (60kg/80kg)
Post weights and times to comments.
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - 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. The workout will be run in heats - 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 heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles 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 Monday.
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 18.2 - GO TEAM BLUE LAKE CROSSFIT!!
Complete 4 sets for times:
15/20 Cals of Rowing
15 Thrusters (30kg/42.5kg)
15 Pull Ups
15/20 Cals of Assault Bike
Sets shouldn't take more than 6 mins - rest a few mins between sets only.
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every two mins, for 20 mins (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build over the course of the 10 sets to today’s heavy.
then:
AMRAP 8 Mins:
5 Power Snatches (42.5kg/60kg)
10 Burpee Box Jump-Overs (20″/24″)
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Three sets of:
Back Squat x 4 reps
Rest 3 mins
Increase the weight you used last week, by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.
then:
Two sets for times of:
Row 600/750m
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (16kg/24kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every three mins, for 12 mins (4 sets) of:
Strict Press x 3 reps @ 88-92% of 1-RM
Immediately followed by…
Every two mins, for 6 mins (3 sets) of:
Push Press x Max Reps @ same weight as today’s Strict Presses
then:
EMOM, for 15 mins (5 sets):
Min 1 – 9 Handstand Push-Ups
Min 2 – 12 Chest-to-Bar Pull-Ups
Min 3 – 15 Burpees
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Post weights and times to comments.
***CrossFit Senior Teens @ 4:15pm***
Every 2 mins, for 18 mins (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Reverse-Grip Pull-Ups x 6-8 reps @ 21X0
(add weight to the pull-ups if you can do so and still hold the tempo and rep range)
Then:
For time:
50 Wall Balls (6kg/10kg)
100 Double-Unders
40 Wall Balls
80 Double-Unders
30 Wall Balls
60 Double-Unders
Post weights and times to comments.
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open need to have someone to judge for them - 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. The workout will be run in heats (4 at a time as we are Rowing!!).
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles and enjoy the awesome atmosphere!
If you cannot do your workout on Saturday please let us know and we can organise it for Monday or Tuesday morning.
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 18.1 - GO TEAM BLUE LAKE CROSSFIT!!
CrossFit Open Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang Clean and Jerks (22.5kg/15kg)
14-Cal. Row/12-Cal. Row
Post reps completed to comments.
**CrossFit Kids @ 4.15pm**
Four sets of:
Back Squat x 6 reps
Rest 3 mins
Choose the same weights you used on this last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
then:
For time:
20/30 Cals of Assault Bike
30 Front Squats (47.5kg/70kg)
30 Alternating Front-Racked Reverse Lunges (47.5kg/70kg)
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
then:
Five rounds for time of:
400m Run
6 Ground to Overhead (47.5kg/70kg)
12 Chest-to-Bar Pull-Ups
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
EMOM, for 12 mins (3 sets) of:
Min 1 – Wall-Facing Handstand Marching x 20 reps
Min 2 – Wall Climb x 4 reps
Min 3 – Ring Pull-Ups (with False Grip) x 8 reps
Min 4 – Ring Dips (with or without scaling option) x 12 reps
then:
Five sets for max reps, each against a 3-min running clock:
Row 500m
Strict Handstand Push-Ups x Max Reps
Rest 3 mins between sets.
Post reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Six sets of:
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 mins
then:
21-15-9 Reps for time of:
Hang Power Clean (35kg/52.5kg)
Bar-Facing Burpees Over the Barbell
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
In pairs, with only one person working at a time, complete:
100 Kettlebell Swings (24kg/32kg)
400m Run*
100 Barbell Thrusters (15kg/20kg)
400m Run
100 Pull-Ups
400m Run
100 Barbell Thrusters
400m Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.
Post times to comments.
Hang Power Cleans
3 - 3 - 3 - 3 - 3
Inbetween sets complete 5-10 Strict Pull Ups
Then:
Tabata:
20 Sec On/10 Sec Rest for 8 Sets (4 Mins)
1 Min Rest between exercises
Wall Balls
T2B
Burpees
Row/AB
Post weights and rounds to comments.
**CrossFit Kids @ 4.15pm**
Three rounds for time of:
10 Power Cleans (42.5kg/60kg)
50 Double-Unders
Rest until relatively recovered, and then…
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 mins, for 6 mins (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
then:
EMOM for 20 mins (4 sets of each):
Min 1 – 20/15 Cals of Assault Bike
Min 2 – 12-15 Toes to Bar
Min 3 – 10-12 Stationary or Ring Dips
Min 4 – 15-20 Push-Ups
Min 5 – Rest
Post weights to comments.
Happy Valentine's Day everyone ❤️ ❤️ ❤️
**CrossFit Senior Teens @ 4:15pm**
Every 10 mins, for 40 mins (4 sets) for times:
Run 400m
15 Burpee Box Jump-Overs (20″/24″)
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
Run 400m
Post time to comments.
