The Box is CLOSED today for the Public Holiday - enjoy the long weekend and we look forward to seeing you all tomorrow when we are back to our normal timetable!!

Check the video below which focuses on the basics of the Back Squat.

The back squat requires the structures of the lower body and core to work synergistically to accomplish the task. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability. CrossFit® - Forging Elite Fitness® (https://www.crossfit.com/)

For time:
1000m Row
100 Air Squats
75 Kettlebell Swings (16kg/24kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
800m Run

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Box Closed

From everyone at Blue Lake CrossFit we hope you have a happy and safe Easter.

See you tomorrow for our Easter WOD!!

Five sets of:
Barbell Z-Press x 5 reps
Rest 90 Secs
Weighted Strict Pull-Up x 5 reps
Rest 90 Sec
Build over the course of the five sets to today’s heavy 5-RM for both movements.

Then…

10 Min AMRAP:
40 Double-Unders
10 Alternating Dumbbell Snatches (15kg/25kg)
10 Chest-to-Bar Pull-Ups

Every 10 mins, for 30 mins (3 sets) for max cals/reps of:
2 Mins of Rowing (for cals)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for cals)
400m Run

Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

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Deadlift x 15 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps

Then…

Against a 2-min running clock, complete AMRAP of:
10 Power Cleans (35kg/52.5kg)
10 Push Press (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets for max reps.

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Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Reverse-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 1 Min

The goal for today is to establish your 8-RM Bulgarian Split Squat.

Then…

For Time:
100 Wall Balls (6kg/10kg)
75 Double Unders
50 Alternating Dumbbell Snatches (15kg/25kg)
25 Burpees

20 Min Cap

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Take 10 Mins to build up to a heavy set of 5 reps of Strict Press
then complete 2 more sets at that weight - rest 2-3 mins between sets.

Then…

14 Min AMRAP:
14 Calories of Rowing
7 Thrusters (42.5kg/60kg)
7 Pull-Ups

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Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 secs
Handstand Push-Ups x Max Reps
Rest 3 mins

Then…

8 Min AMRAP:
15 Kettlebell Swings (16kg/24kg)
30 Double-Unders

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Every 8 mins, for 40 mins (5 sets), for times:
15/20 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (42.5kg/60kg)
400m Run

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Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 mins, for 6 mins (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

Then…

12 Min AMRAP:
3 Bar Muscle-Ups
6 Push Press (35kg/52.5kg)
12 Box Jumps (24″/20″

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Take 15 mins to build to approximately 85% of your 1-RM Power Clean

and then…

In 4 mins for max load complete:
500m Row
4 Cleans
Rest only until a rower is free.
Complete 6 sets total.

Your goal is to lift as much as possible over the course of the clean attempts. You can only take 4 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

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Every 2 mins, for 10 mins (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 mins, and then…

Every 3 mins, for 6 mins (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%

then:

“Desire”

For max reps:

5 mins of Burpee Box Jump-Overs (20″/24″)

This is a simple test of desire.Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 10, 2018. If you haven’t done it before…can you get 80 reps in the 5 mins?

Accessory Work:
Every 2 mins, for 12 mins (2 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 secs

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Spend 15 Mins building up to a heavy 5 reps of Deadlifts
Focus is on technique - not on max weight

Then…

10 Min AMRAP
25 Kettlebell Swings
20 Burpees
15 Wall Balls
10 Deadlifts

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Push Press:
7 - 7 - 5 - 5 - 3 - 3

Then…

AMRAP 12 Mins:
12 Bar-Facing Burpees
12 Chest to Bar Pull Ups
12 Overhead Squats (30kg/42.5kg)

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Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 mins, for 6 mins (2 sets):
Back Squat x 6-8 reps @ 80%

Then…

For Time:
Row 1000m
100 Ball Slams (30lb/40lb)

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Every 4 mins, for 32 mins (8 sets) for max load:
400m Run
3 Ring Muscle-Ups OR 6 Chest to Bar Pull Ups
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.

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