NO CLASSES TODAY
We have the annual Blue Lake CrossFit - Battle of The Crater Pairs Competition This Weekend so come along and cheer on our athletes as they battle it out!!
Normal Class times as usual from Monday.
Every 2 mins, for 30 mins (3 rounds) of:
Station 1 – 200m Run
Station 2 – 30 Wall Balls (6kg/10kg)
Station 3 – 200m Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20″/24″)
Post weights to comments
Every 2 mins, for 10 mins (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets) of:
Strict Press x 8 reps @ 75%
Then…
Three sets for max reps/calories of:
1 Min of Assault Bike or Row (for calories)
Rest 15 seconds
1 Min of Push-Ups
Rest 15 seconds
1 Min of Rowing or Assault Bike (for calories)
Rest 90 seconds
Post weights and reps to comments
Every 2 mins, for 24 mins (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
Then…
3 Rounds for time:
10 Squat Clean & Jerks (47.5kg/70kg)
10 Burpees over the Bar
Post weights and times to comments
3 sets of each:
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 each leg
Barbell Hip Thrusts x 6-7 reps @ 20X1
Reverse Snow Angels x 20 reps (slow and controlled)
Then…
12 Min AMRAP:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (15kg/25kg)
12 Alternating Reverse Lunges (15kg/25kg)
Post weights, rounds and reps to comments
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Then…
5 Rounds for time of:
6 Snatches (42.5kg/60kg)
6 Strict Dumbbell Presses (15kg/25kg)
Post weights and times to comments
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 mins
Then…
3 sets for times:
20/30 Cals of Assault Bike (OR 30/40 Cals on Rower)
20 Walking Lunges with Kettlebells (24kg/32kg)
400m Run
Rest as needed between sets but not too long!!
Post weights and times to comments
EMOM, for 30 mins (6 sets) of:
Min 1 – 8/12 Calories of Assault Bike
Min 2 – 8 Burpee Box Jump-Overs (20″/24″)
Min 3 – 12 Chest-to-Bar Pull-Ups
Min 4 – Front-Racked Alternating Reverse Lunges x 12 reps (42.5kg/60kg)
Min 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Post weights to comments
Every 2 mins, for 16 mins (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
Then…
10 Min AMRAP:
50 Double-Unders
15 Toes to Bar
10 Clean & Jerks (42.6kg/60kg)
Post weights, rounds and reps to comments
Four sets of:
Deadlifts x 4 reps @ 75-80%
Rest 90 seconds
Reverse-Grip Bent-Over Barbell Row x 6 reps
Rest 90 seconds
Then…
For time:
21 Power Cleans (45kg/70kg)
400m Run
15 Power Cleans
400m Run
9 Power Cleans
400m Run
Post weights and times to comments
CrossFit Junior Teens @ 4.15pm
Every 3 mins, for 18 mins (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Then:
Five rounds for time of:
12 Ring Dips
12 Push Presses (35kg/52.5kg)
12 Burpees Over the Barbell (Lateral)
Post weights and times to comments.
CrossFit Senior Teens @ 4.15pm
Every 2 Mins for 16 Mins (8 Sets) Complete a set of the following Complex:
2 Thrusters + 2 Front Squats
Build in weight across sets but not to max.
then:
"Fran"
21-15-9 Reps for Time:
Thrusters (30kg/42.5kg)
Pull Ups
Time Cap - 10 Mins
Post weights and times to comments.
Push Press:
5 - 5 - 3 - 3 - 2 - 2
Then…
12 Min AMRAP:
6 Burpees
9 Toes-to-Bar
12 Russian Kettlebell Swings (24kg/32kg)
15 Calories of Rowing OR 200m Run
Post weights, rounds and reps to comments
Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 1 Min
Weighted/Strict Pull-Up x 4 reps @ 21X0
Rest 1 Min
Front-Leaning Rest on Rings x 45-60 seconds
Rest 1 Min
Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.
Then…
Three sets of:
20/15 Calories of Assault Bike
30m Walking Lunges with Farmer’s Hold (16 kg/24kg)
Rest 2 mins
Post weights to comments
Five rounds for time of:
400m Run
20 Wall Balls (6kg/10kg)
10 Dumbbell Box Step-Overs (15kg/25kg; 20″/24″)
Post times to comments
Every 3 mins, for 15 mins (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
Then…
Every 6 mins, for 18 mins (3 sets) for times:
Row 500m
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
40/30 Push-Ups
Post weights and times to comments
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.
Then…
10 Min AMRAP:
30 Double-Unders
10 Deadlifts (60kg/85kg)
10 Pull-Ups
Post weights, rounds and reps to comments
Take 20 mins to build to today’s 1-RM Front Squat
Then…
Three rounds for time of:
Run 400m
8 Front Squats
(Barbell originates from the ground – no racks. Athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
