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FALSE GRIP CONDITIONING AND SQUATS

WORKOUT OF THE DAY

SKILL

A. 3 sets of:

5 Ring Traces from seated position

B. 3 sets for quality of:

5-8 Ring Rows or Ring Pull-ups using the False Grip

15-30 sec Bottom of Dip Support Hold

5-8 Ring Dips

STRENGTH

6 sets of:

3 Back Squats @80% of your CRossFit Total Squat last week

CONDITIONING

1 min AMRAP of:

Dumbbell Thrusters left arm and then right arm

Rest 1 min

1 min AMRAP of:

Devils Press 10/5kg

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LIFTING IS FUN!

Guess what exercise these guys just finished?

MASTERS HQ COMPETITION THIS SATURDAY

For those who are free on Saturday, head out and watch 4 of GEO’s ol’ dogs competing in the semi finals of the Masters HQ competition at CrossFit Norwest (at Annangrove).  Mark Uren, Mel Jenkins, Sarah Coall and Mark Burchall will be representing CrossFit GEO and the Ol’ Dogs as they compete for a spot in the World Functional Fitness Games later in the year.

WORKOUT OF THE DAY

STRENGTH

A. Spend some time working on your Clean and Jerk technique an the build up to a heavy Clean + 2 Jerks

B. Add 20kg to what you just lifted and perform 3 sets of:

5 “touch and go” Clean Deadlifts

C. 4 sets of:

8 Good Mornings

CONDITIONING

For those who have the time and the desire, perform:

3 x 400m Runs with a 1:1 Work/Rest ratio

DOUBLE SESSION SATURDAY

WORKOUT OF THE DAY

STRENGTH
Circuit
4 rounds, not for time, of:
8 Glute Bridge DB Bench Press
8 Seated Good Mornings
15m Seated Sled Pull (HEAVY)
CONDITIONING
200m Farmers Carry with DBs or KBs
40 Pull-ups
40 Deadlifts 70/40kg
40 Ab mat Sit-ups
40 Double Unders
400m Run

9AM WORKSHOP – TEAM WODS

A. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person lift a Max Power Snatch
B. In teams of 3-4, perform 15 min AMRAP of:
40 Lateral Over the Bar Burpees
40 Hang Squats Cleans 60/35kg
40 Wallballs
40 Chest to Bar/Pull-ups/Ring Rows
C. In teams of 3-4, take 10 mins to perform:
400m Run as a team
-then in remaining time-
Each person left a Max Power Clean

QUALITY MOVEMENT, STRENGTH, THEN YOU GET TO CHOOSE

WORKOUT OF THE DAY

STRENGTH

Flow through the following movements for 20 minutes with a focus on quality:
10 Snatch Deadlifts (building up the weight each round)
50m Sled Drag
10 Deadballs Over Shoulder
10 Seated Behind The Neck Presses
CHOOSE YOUR OWN ADVENTURE
ZUU
3 rounds of:
10m Gorilla
20 Frogs
Run back to start
10m Bear Crawl
10m Reverse Bear Crawl
100m Run
1 minute AMRAP of:
Explodes
MOBILITY
5 min Squat
5 Jefferson Curls (light)
2 rounds of:
10 Weighted Cossacks
1 min Supinated Hang
20 Calf Raises (weighted)

THIS ONE WILL GET YOU SWEATING!

WORKOUT OF THE DAY

CONDITIONING

A. 3 rounds for max reps of:

1 min Push Press 40/30kg

1 min Wallballs

1 min Toes to Bar

1 min Russian Kettlebell Swings 32/24kg

1 min Rest

B. For time:

40 Push Press

30 Wallballs

20 Toes to Bar

10 Russian Kettlebell Swings

ACCESSORY WORK

100m Walking Lunges

3 sets of:

10 Dumbbell Bench Press

 

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