Author Archives: AB
The end of the Open is upon us
The final workout for the Open will be announced today, and we’ll run it tonight from 5.15pm. Come in and join the fun for the last one. And don’t forget our “End of the Open” Drink tomorrow night at the HHH.
WORKOUT OF THE DAY
STRENGTH
5 sets of:
4 Seated Barbell Strict Press
5 sets of:
7 Dumbbell Bench press
5 sets of:
10 Renegade Rows
CONDITIONING
For time:
30-20-10
KB snatches 24/16kg
KB overhead walking lunge (metres)
KB Thrusters (single arm)
SATURDAY TEAM WORKOUT FOLLOWED BY HANDSTAND WORKSHOP
Register with Team “CrossFit GEO”
9am WORKSHOP – Today’s focus will be on Handstand Push-ups and Handstand Walks
WORKOUT OF THE DAY
CONDITIONING
A. In teams of 3 people, perform:
Establish a 1RM power clean in 7 minutes
then
2 rounds for time
60 Calorie Row
60 Burpees slamballs
60 Ring rows
60 KBS
60 second plank together
60 cal AB
B. Core conditioning
3 rounds of:
30 second hollow hold
15 V-ups
30 Flutter kicks (each foot)
15 Toe touches
30 Side crunches
GOOD LUCK MARK UREN!
As we move towards the 5th and final week of the CrossFit Open, it would be remiss of me not to mention the outstanding results that our eldest member has achieved. Mark Uren is competing in the 60+ category and at this stage of the competition, is sitting in first place in Australia, and 81st worldwide. What this means is that Mark should make the top 200 worldwide after the final workout and he will then be eligible to participate in the 3 week online qualifying process for the CrossFit Games. This is epic!
Just making the top 1000 in a country is pretty damn good! Coming first is superhuman and inspiring for the rest of us mere mortals.
None of this has come easily. Mark has been working hard over the last couple of years not only during regular classes but also in one-on-one sessions with Bunnings. He definitely has not let his age dictate what he can and cannot do.
On behalf of all of the GEO members, I want to wish Mark all the best for 19.5 and the Games qualifying that will follow. You give us all hope that getting older can still mean getting fitter.
All the best buddy. Everyone at GEO is behind you.
WORKOUT OF THE DAY
STRENGTH
Shoulder balance
A. 4 sets (superset) of:
10 Double KB Z Press
10 Rear Delt Raises
B. 4 sets of:
10 Single Arm Upright Rows each arm
10 Hollow Rocks
C. 4 sets of:
10 Scap Activations
30s Side Plank each arm
OPTIONAL WORKOUT
20 push-ups
800m run
Then 3 rounds of:
16 Frogs
16 Mustangs
16 Kick-sits
Then 800m Run
20 push-ups
OPTIONAL MOBILITY
5 minute squat hold
2 minute couch stretch each leg
3 sets of 10 seated Good Mornings on bench with barbell or plates
Structural Balance and Mid-Line
WORKOUT OFTHE DAY
STRENGTH
Structural Balance and Mid-Line
A1) Half Kneeling DB Single Arm Press
4×8 reps each arm, moderate weight
A2) Single Leg DB Deadlifts
4×8 reps each leg, moderate weight
A3) Strict T2B or Strict Knee Raises
4×12 reps
CONDITIONING
E2MOM for 16 Minutes:
(1) 10 Dumbbell Snatches 25/15kg alternating arms
(2) 10/8 Cal Bike or Rower
(3) 15 second L-Sit or Tuck Hold
SKILL WORK and a GRIPPY METCON
WORKOUT OF THE DAY
SKILL
Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.
A. 8 minute EMOM
1 – Rolling Bar muscle drill on foam roller x 5 reps
2 – Kipping swing with band x5
B. 9 minute EMOM
1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3
2 – Dips from bench or rack x7 reps/Dips on vert bar x 6
3 – Double DB row x 7 reps
CONDITIONING
For time:
30-25-20-15-10
Hang power cleans 50/30kg
60-50-40-30-20
Double Unders
***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.
