**CrossFit Junior Teens @ 4.15pm**
Every 2 Mins, for 18 Mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups or Transition Practice
Station 2 – 15-20m Handstand Walk
(use a partner assist OR other scaling options if you are still learning HSW)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)
then:
Five rounds for time of:
400m Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 3 mins, for 24 mins (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
then:
In teams of three, perform three sets each for time of:
Row 500m
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
Jim ripping it up during the Open in Fiji!! We missed you Jim :) Xx
Don't forget to submit your 18.5 scores! Have a great Sunday!
**IMPORTANT - No 9am Class or Barbell Today - Final CrossFit Open Workout - Athlete Briefing at 9am - heats to start from 9.30am**
- Open Gym from 8-9am for those wishing to do their own thing or Barbell session.
CrossFit Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 Thrusters
3 Chest-to-bar pull-ups
6 Thrusters
6 Chest-to-bar pull-ups
9 Thrusters
9 Chest-to-bar pull-ups
12 Thrusters
12 Chest-to-bar pull-ups
15 Thrusters
15 Chest-to-bar pull-ups
18 Thrusters
18 Chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Post reps completed to comments.
**CrossFit Kids @ 4.15pm**
**CrossFit Open Workout 18.5 will be on Saturday morning - 9am for Athlete Briefing**
Take 20 mins to build to today’s 2-RM Bench Press
then:
AMRAP 12 Mins:
12 Deadlifts (70kg/100kg)
12 Dumbbell Push Press (15kg/25kg)
12 Ring Dips
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 10 mins, for 40 mins (4 sets) for times:
Row 500m
Run 800m
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 mins of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
**CrossFit Senior Teens @ 4.15pm**
Spend 15 Mins building up to a heavy Squat Clean Thruster
then:
3 Rounds for time of:
Row 500m
12 Thrusters (30kg/42.5kg)
12 Toes to Bar
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 mins between sets.
*Don't go for a 1RM - it's coming soon*
then:
For time:
20/30 Cals of Assault Bike (or 30/40 Cals of Rowing)
400m Run
10 Front Squats (47.5kg/70kg)
20 Burpee Box Jump-Overs (20″/24″)
10 Front Squats (47.5kg/70kg)
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
Snatch x 1 rep
Build over the course of the 10 sets to today’s heavy single.
then:
EMOM, for 10 mins (5 sets of each):
Min 1 – 5 Hang Squat Snatches
Min 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Post weights to comments.
Hang Power Cleans
3-3-3-3-3-3
Then:
12min AMRAP
15 Ball Slams
12 Squats
9 Hang Power Cleans
Post weights and rounds 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 18.4 - GO TEAM BLUE LAKE CROSSFIT!!
In pairs, alternate movements to complete AMRAP 30 mins of:
500m Row OR 400m Run
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
500m Row OR 400m Run
Post rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
EMOM, for 12 mins (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps
then:
For time:
Row 1000m
50 Single-Arm Dumbbell Snatches (15kg/25kg)
30 Toes to Bar
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
EMOM, for 30 mins (6 sets of each):
Min 1 – 7/10 Cals of Assault Bike (or 150/200m of Rowing)
Min 2 – 20 Wall Balls (6kg/10kg)
Min 3 – 25 Push-Ups
Min 4 – 15 Box Jump-Overs (20″/24″)
Min 5 – 30-Second Front Leaning Rest on Rings
Post options to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 16 mins (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
then:
Three rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (20″/24″)
Post weights and times to comments.
Congratulations to Sally, Rob, Sophie and Alice in their massive efforts for their 2018 Ski For Life team. Skiing 450kms from Murray Bridge to Renmark and in the name of raising awareness and promoting mental health, wellness and suicide prevention.
For the first time, Sophie & Alice skied the entire distance. Amazing efforts!!
If you wish to donate to these legends please go to the link here.
**Public Holiday Monday**
Don't forget everyone - no regular classes tomorrow but:
Open Gym 4.30pm-6.30pm - for those needing to do 18.3 still this will be your opportunity!
Don't forget to order your Pull Over &/OR Zip Hoodie.... this week will be the last for pre-sale!!
Every 2 min, for 10 mins (4 sets):
Strict Press x 1 rep
Loads per set (by %): 75, 80, 85, 90, 95
Then rest two mins, and when the running clock reaches 12:00…
Every 3 mins, for 6 mins (2 sets) of:
Strict Press x 1 rep @ 101-105%
Then:
AMRAP 4 Mins:
10 Push Press (35kg/52.5kg)
10 Chest-to-Bar Pull-Ups
Rest 4 mins, and when the running clock reaches 8:00…
AMRAP 4 Mins:
10 Ring Dips
10 Burpees
Post weights and reps to comments.
Front Squat
3-3-3-3-3-3
Then:
4 Rounds for max reps:
1 min Row (cals)
1 min Wall Balls (6kg/10kg)
1 min Russian Kettlebell Swings (16kg/24kg)
1 min Rest
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 18.3 - GO TEAM BLUE LAKE CROSSFIT!!
**CrossFit Kids @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Bench Press x 2-4 reps @ 2 Sec Down Phase tempo
Followed by…
Every 3 mins, for 6 mins (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
then:
Two sets for max reps of:
90 seconds of Assault Bike for Cals
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Cals
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds
And then:
EMOM, for 6 mins:
Min 1 – 8-10 Ring Rows with 2 Sec Down Phase
Min 2 – 45 Second Plank Hold
Post weights and reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
In pairs complete: 30 Min AMRAP:
“Dissecting Kelly”
400m Run
30 Box Jumps (20″/24″)
30 Wall Balls (6kg/10kg)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls, and Partner B will run 400m – and so on for 30 mins.
Post rounds completed to comments.
