A smorgasbord of classes today!
Today’s classes will be streamed live on Zoom at 7.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm.
Use 299-070-3919 for all classes except Young Guns, use 294-809-2895
WORKOUT OF THE DAY
WARM-UP
2 rounds of:
30sec Deep Squat
10 Hip Swings
-then-
2 rounds of:
30sec Side plank each side
20 Leg Swings each leg
STRENGTH
3 sets of:
10 Split Squats each leg 5-30kg
12 Good Mornings 5-40kg
*If only lightweight or no weight available, add in a 4sec lowering (eccentric) for each rep
3 sets of:
5 Cossack Squats each leg with a 2sec pause at the bottom of each rep
10 Lateral Leg Swings each leg
CONDITIONING
For time:
30-20-10
Hamstring Bridges (feet on couch)
Lunges (stepping forward)
Deadlifts @5-60kg
*If only lightweight available or less than 20kg, double reps to 60-40-20
BARBELL SESSION
WARM-UP
2 rounds of:
30s deep squat
30s side plank each side
10 Arrested Supermen reps
10 leg swings each leg
2 rounds (empty bar) of:
10 front rack lunges
10 tall snatch grip high pulls
10 BTN snatch grip press
9 minute EMOM
1) 20s bottom of overhead squat hold
2) 7 high hang power snatches
3) 5 high hang snatches
Every 2 minutes for 10 minutes
2 snatch high pull + 2 full Snatch + 2 OHS, building weight over sets
(If only light weight available):
4 Snatch high pull, 4 full snatch, 4 drop snatch, 4 OHS
2 options:
1) “I don’t have much weight”
8 sets
10 OH Lunges (forward stepping)5 Sets
5 close grip overhead squats
Tempo: 3300
1 minute rest/set
5 sets
10 back squat jumps
1 minute rest/set
2) “I can load up”
Overhead Squat
Back squat
20 reps @60%
3 minute rest
20 reps @55%
2 minute rest
20 reps @50%
1 minute rest
20 reps @40%
2 minute rest/set
Posted on May 5, 2020, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Hunters Hill, Lane Cove, Meadowbank, MetCon, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde. Bookmark the permalink. Comments Off on A smorgasbord of classes today!.