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FRIDAY DONE RIGHT!

Have you signed up to The Kickstarter yet?

An 8 week program to dial in your nutrition, training and mindset starts on Sunday.  If you are part of GEO, check your emails.  If you are not part of GEO and you want to find out more, send me an email to info@crossfitgeo.com.au

It is going to be an epic, transformational experience!

WORKOUT OF THE DAY

WARM-UP

6 min EMOM

1) 30 sec Hollow Hold

2) 30 sec Arrested Superman Hold

STRENGTH

3 sets of:

5 Step Downs on each leg

CONDITIONING

20 minute EMOM

1) Squat clean 35/25kg x 8

2) Ring dip/Ring Push-up/Push-up x 10

3) Power Snatch x 8

4) Pistol Squat/Weighted Pistol/Pistol to Bench x 8 (4 each leg)

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CHOOSE YOUR OWN ADVENTURE DAY

WORKOUT OF THE DAY

CONDITIONING

4 sets of:
400m Run @ moderate pace
100m Jog recovery between sets

STRENGTH

3 sets of:

12 Cossack Squats @20% back squat 1RM
1sec pause at the bottom of each rep
(6 each leg)
10 Single leg RDL’S at same weight as Cossacks (5 each leg)

OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20sec Backbend on floor
(Scale to 20sec Arrested Superman hold if needed)
-then-
5 min Squat
-then-
2 sets of:
1 min Couch stretch on each leg

OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Filly Press each arm
10 Self supported DB Row each arm
-then-
3 sets of:
10 Single Arm Bicep Curls
10 Tricep Kickbacks
-then-
3 sets of:
10 Pronated Bicep Curls (barbell)
10 Diamond Push-ups

OPTIONAL ZUU
In pairs, 3 rounds each of:
1 lap Gorillas
While Gorillas are being completed, partner is performing Mustangs
Rest 2 minutes, then
3 rounds each of:
20 Half-Hindus
Partner holds top of push-up
Rest 2 minutes, then
3 rounds of:
10 Frogs
5 Explodes
Partner holds deep squat

TEST DAY

WORKOUT OF THE DAY

WARM-UP

6 minute EMOM
1 – :30 second hollow hold
2 – :30 second arrested superman hold

CONDITIONING

For time:

1km Row

STRENGTH

5 sets of:

5 Back Squats @ 70-75% based off feel

CONDITIONING

2 min AMRAP

max burpees

-1 minute rest-

2 min AMRAP

Alternating Dumbbell Clusters 22.5kg/15kg

CROSSFIT TOTAL

WORKOUT OF THE DAY

WARM-UP

6 minute EMOM
1 – 30 sec Hollow Hold
2 – 30 sec Arrested Superman Hold

STRENGTH

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

SATURDAY CLASS FOLLOWED BY TEAM WORKOUTS AT 9

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Strict Press @ 70% of your 1RM from the rack

5 sets of:

3 Push Jerks

* building weight

CONDITIONING

5 rounds for time of:

15 cal Row or Bike

5 Burpees

10 Russian Kettlebell Swings 24/16kg

* Rest between sets for as long as it took you to complete the set

 

9AM WORKSHOP – TEAM WORKOUTS

A. In teams of 3, perform a 10 min AMRAP of:

5 Burpee Box Jumps

10 Push-ups

15 Squat Jumps

* alternate full rounds

B. In teams of 3, complete:

200m Run with 1 x 12kg Slamball (the whole team runs)

60 Slamballs

60 Anchored Straight Leg Raises

60 Squats (holding the Slamball)

60 Russian Twists (holding the Slamball)

60 Thrusters (holding the Slamball)

200m Run with the Slamball

C. If there is a time, a Coach-led Ab smash

 

 

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