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SATURDAY SWEAT SESSION

On Monday 28 January we will only be running a single 9.30am session, but it is going to be an epic single session!!!!  We have programmed a mega team workout for you to get your teeth into and it will be comprised of simple movements (i.e. nothing too technical or complicated) so if you want to bring a family member or friend along to see what this crazy CrossFit stuff is all about, this may be the perfect opportunity.  We will be discounting our regular drop-in rate from $30 to $10 for visitors just for this day so there’s really no excuse for your family member/friend to not come along and jump in.

WORKOUT OF THE DAY

STRENGTH

Deadlifts

3 x 3 at 85% of your 1RM

Everytime a set is done 50m Sled drag 60/40kg to RX

CONDITIONING

Sprints

5 rounds with a 1:1 work/rest ratio

10 Wallballs

10 cal Assault Bike

10 Russian Kettlebell Swings 24/16kg

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NEED TO WORK ON YOUR GYMNASTICS? COME IN TODAY.

WORKOUT OF THE DAY

SKILL

Gymnastics Quality

Do not rush through this.  Focus on tight positions and control through your upper back.  

3 sets of:

10 Kipping Swings

5 Kipping Leg Raises

3 Toes to Bar

***1 minute rest

OR

3 sets of:

10 Kipping Swings

5 Kipping Back Raise to Hips to Bar

3 Bar Muscle Ups

***1 minute rest

CONDITIONING

3 rounds for time of:

10 Burpee Box Jump Overs 24/20 inches

30 Double Unders

15 Dumbbell Shoulder to Overhead

30 Double Unders

20 SIt-Ups

***18 minute time cap

LIAM’S CHOOSE YOUR OWN ADVENTURE SESH

Today’s workout is brought to you by the Errol Flynn

 

WORKOUT OF THE DAY

STRENGTH

Structural balance (lower body)

A. Single Leg Step Ups (front rack)

3×12 (6each leg)

B. Single Leg RDL’s

3×12 (6 each leg)

C. Superset 3 sets of:

20 Cossack Squats

30s balance on each leg with eyes closed

CHOOSE YOUR OWN ADVENTURE – MOBILITY OR CONDITIONING

Optional mobility:

Accumulate 1 minute Dead Hang

Accumulate 2 minutes in bottom of Squat

Couch stretch 2 minutes each leg

Wall squat with breathing

Wall straddle

Optional workout:

3 sets of:

3 minute AMRAP:

10 Jumping Lunges

5 Burpees

Rest 1 minute

TODAY’S WOD BROUGHT TO YOU BY REACE

Today’s WOD is proudly brought to you by Reace, makers of fine gentlemen’s hair gel.

WORKOUT OF THE DAY

STRENGTH

A. Power Cleans

3 x 3 @ 80%

– no TNG

B. Bench Press

3 x 6

CONDITIONING

For time:

1000m Row

10 S2OH 40/30kg

50 Double Under’s

10 S2OH

1000m Row

A LONG CHIPPER TO GET YOUR TEETH INTO

 

TODAY’S 9AM WORKSHOP WILL FOCUS ON THE JERK.  Come in and spend an hour with Reace and let him help you improve your Jerk technique.

WORKOUT OF THE DAY

CONDITIONING

A. For time:

1.2km Run

30 Hang Squat Cleans 30/20kg

10 Toes to Bar

30 Shoulder to Overhead 40/30kg

10 Toes to Bar

30 Deadlifts 50/40kg

10 Toes to Bar

1.2km Run

**35 minute cap

B. Let’s work on those Abs

3 rounds of:

60 Bicycle Kicks

1 minute Plank

30 Toe Touches

1 minute rest

 

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