REGULAR CLASSES, BARBELL, and YOUNG GUNS TODAY

Apr 28

Posted by AB

Today’s classes will run at 7.00am, 9.30am, 3.00pm (barbell) 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Side Plank each side

-then-

3 rounds of:

30sec Flutter Kicks

10 Windshield Wipers (5 each side)

CONDITIONING

EMOM 4 minutes – L-Sits

10sec L-sit/Tuck sit- can be performed in between 2 chairs, on top of 2 small stacks of weight, etc.

For time:

16-12-10

Strict HSPU/Polar Bear push-ups

Pistol Squats

-then-

For time:

32-24-20

Push-ups

Alternating Reverse lunges

-then-

For time:

32-24-20

Burpees

Air Squats

ACCESSORY WORK

3 sets of:

10 Cuban Press

BARBELL CLASS

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Side Plank each side

10 Arrested Supermen

-then-

2 rounds (empty bar) of:

10 Front Rack Lunges

10 Supinated Bentover Rows

10 BTN Snatch Grip Press

-then-

9 min EMOM

1) 20sec bottom of Overhead Squat Hold

2) 5 Tall Muscle Snatches

3) 5 Tall Snatches

-then-

Every 2 mins for 10 mins:

2 Hang Power Snatch+ 2 Full Snatch, building weight over sets

If only lightweight available:

4 Hang Muscle Snatch + 4 Full Snatch + 4 Drop Snatch

TWO OPTIONS BASED ON HOW MUCH WEIGHT YOU HAVE

1) “I don’t have much weight”

8 sets of:

3 Tall Snatch + 3 Full Snatch w/4sec pull to hips

1 min rest/set

-then-

5 sets of:

5 Back Squat Jumps for height

10 Single-leg Goodmornings (5 each leg)

2) “I can load up”

4 sets of:

4 Deficit Snatch Grip Pulls @60% 1RM deadlift- 4sec negative every rep

2 min rest/set

-then-

4 sets of:

5 Overhead Squats @90% of best snatch single

2 min rest/set

About AB

Crossfit Coach

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REGULAR CLASSES, BARBELL, and YOUNG GUNS TODAY

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The Human Spirit Thrives on Challenge

REGULAR CLASSES, BARBELL, and YOUNG GUNS TODAY

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About AB

Contact Us

Hours & Info

Our location – 24B/33-37 College Street, Gladesville

Community News & Events

CrossFit Geo Facebook Page

Email Subscription

Admin