WHAT A CLUSTER!

WORKOUT OF THE DAY

STRENGTH

A. Kettlebell Primer for Clusters

6 min EMOM

2 sets each arm (every minute):

1 KB Bent over Row + 1 Power Clean + 1 Front Squat + 1 Push Press

B. 12 Minutes to find a 3RM Cluster

CONDITIONING

2 rounds for time:

45/30 cal Row

5 Squat Cleans 60/40kg

10 Push Jerks 60/40kg

20 Toes to Bar/High Knee Raises

30 Deadlifts 60/40kg

NEWS AND EVENTS

This Friday at 5.15pm we start our CrossFit Open campaign.  Come on in and have a crack at the first workout of the Open.  It will be revealed around midday on games.crossfit.com  There’s still time to register if you want.

 

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LET’S KEEP WORKING ON THOSE PULL-UPS

WORKOUT OF THE DAY

SKILL

A. Pull-up progression work for everyone:

3 x 30 sec Hollow hold

3 x 30 sec Superman hold

3 x 5 sec Active hold

 

B. Kipping Pull-ups

3 x 4 Jumping Pull-ups (1 leg/2 legs)

3 x 5 Kipping swings + Pull-up Attempt

3 x 2 Strict Eccentrics

 

C. Butterfly

3 x 10 Legs scoops on each leg

3 x 8 Butterflies working on little legs OR shoulders

3 x 6 Trying to find the rhythm

 

D. Chest to bar work

3 x 4 Jumping chest to bar working on perpendicular arms

3 x 5 Strict chest to bars on J hook

3 x 10 sec banded chest to bar hold

 

CONDITIONING

Every 2 minutes for 14 minutes:

20 Double Unders

15 Kettlebell Swings 24/16kg

10 Burpees

NEWS AND EVENTS

The CrossFit Open starts this Friday night from 5.15pm.  There will be a workout briefing and coaching provided at this time then we will begin running people through heats.  If you arrive later, see one of the Coaches and they will get you sorted.  If you want, you can still register at games.crossift.com.  Be sure to choose CrossFit Geo as your affiliate.

Snatches and a Gasser

Today’s session will focus on Snatches.  You will firstly work on building pushing strength and stability overhead with the Behind The Neck Snatch Jerks, then you’ll be performing Power Snatches with a progressive increase in weight.  We want you to really be mindful about how you are moving your body and the bar.

To cap things off you’ll be dialling up the intensity with a nice little grinder of 400m Runs and Thrusters.  This one will get you breathing hard!

Get after it people!

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

1 Behind The Neck Snatch Jerk

*building weight

B. Power Snatch (technical waves)

2 x 3 at 60%

2 x 2 at 70%

3 x 1 at 75%

2 x 1 at 80%

CONDITIONING

Run and Thrusters

12 minute AMRAP

400m Run

10 Thrusters 42.5kg/30kg

20 Mountain Climbers

NEWS AND EVENTS

The CrossFit Open starts this Friday night from 5.15pm.  There will be a workout briefing and coaching provided at this time then we will begin running people through heats.  If you arrive later, see one of the Coaches and they will get you sorted.  If you want, you can still register at games.crossift.com.  Be sure to choose CrossFit Geo as your affiliate.

TAP INTO YOUR INNER MONKEY

Using our training to have fun elsewhere

WORKOUT OF THE DAY

STRENGTH

Back Squat Maintenance

over 15 minutes build to a heavy set of 3 reps, with the first rep being paused for 3 seconds

then

3 sets of:

5  (minus 25% of what you got to)

CONDITIONING

For time (with a 23 min time cap):

3 Rope climbs or 5 rope pull-ups

30 Dumbbell Snatches 20/10kg

3 Rope climbs or 5 rope pull-ups

30 Goblet squats w/ slamball or DB

3 Rope climbs or 5 Rope pull-ups

30 Slamballs 12kg

LET’S WORK ON YOUR PULL-UP SKILLS TODAY

WORKOUT OF THE DAY

SKILL

Let’s take some time today to fine tune the kipping pull-up and work towards chest to bars and  butterfly pull-ups.

CONDITIONING

“Grip intensity”

7 minute AMRAP

30 Double Unders

20 Deadlifts 60/40kg

10 Hang Power Cleans

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