OPEN WORKOUT 20.2


Congratulations to Coach Luke “Bunnings” Fulham who pulled off a second-place finish at the Australian Weightlifting Championships.

WORKOUT OF THE DAY

CONDITIONING

Open Workout 20.2

20 min AMRAP

4 Dumbbell Thrusters

6 Toes to Bar (or Hanging Knee Raises)

24 Double Unders (or Singles)

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OPEN WOD 20.2

CrossFit Geo – XFIT

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Metcon

Metcon (AMRAP – Reps)

OPEN WOD 20.2

20 min AMRAP

4 Dumbbell Thrusters 22.5/15kg

6 Toes to Bar (or Hanging Knee Raises)

24 Double Unders (or Singles)

DO NOT DROP THE DUMBBELLS!! YOU WILL BE NO REPPED!

CINDY

Keeping it simple today with a classic CrossFit benchmark workout.

WORKOUT OF THE DAY

CONDITIONING

“Cindy”

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

OPEN WORKOUT 20.2 WILL BE ANNOUNCED TODAY

We’ll be running Open workout 20.2 tonight from 5pm guys.  Hope to see you there!

WORKOUT OF THE DAY

SKILL

Handstand work

3 sets of:

30sec Handstand Hold Back to Wall/ Front to Wall/ Side to wall/Freestanding/10m Handstand Walk

5 Strict Deficit HSPU/5 Strict HSPU/10 HSPU/10 Deficit Push-ups

CONDITIONING

16 minute EMOM

1 – 15/12 cal Row

2 – 10 Deadlift @ 60% of 1RM

3 – 8 Strict HSPU/12 Kipping HSPU/ 15 Push-ups

4 – 10 DB Push Press + 5 Box Jumps

CHOOSE YOUR OWN ADVENTURE DAY

IMPORTANT INFORMATION!!!!!

Tomorrow, Open Workout 20.2 will be announced around lunchtime.  We are not sure what it is or how long it will take to get through, but at this point in time we can definitely say we will hit it tomorrow night from 5pm and wrap up around 7/7.30pm.  

The Coaches will run through a workout briefing at 5pm followed by a group warm-up and technique/strategy.  If you come later, grab a Coach and they will look after you to get you ready.

For those who cannot make Friday night at all, we will program the workout for all of our regular classes on Monday.

Good luck!

WORKOUT OF THE DAY

CONNDITIONING

Partner Workout

3 rounds for time

40 Cal Row (20 each)

40 Push-ups

40 Ring rows

OPTIONAL MOBILITY

3 rounds of:

30sec Single Arm Hang

30sec Sink Stretch

-then-

3 min Saddle Pose

3 min Deep Squat

OPTIONAL BODYBUILDING

3 sets as a superset of:

10 Cossack Squats @40% 1RM Back Squat

12 Rower Hamstring Curls

3 sets as a superset of:

10 Alternating DB Bench Press

10 Supinated Barbell Rows

OPTIONAL ZUU

10 minute EMOM

1 – 20 Kick Sits

2 – 25 Frogs

3 – 10 Half Hindus

4 – 10 Kick throughs

5 – 20 Xplodes

-then-

100m Bear crawl

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