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SATURDAY DOUBLE HEADER
BEST OF LUCK TO SARAH COALL, MEL JENKINS, MARK BURCHALL AND MARK UREN WHO ARE ALL COMPETING IN THE MASTERS HQ SEMIS TODAY AT CROSSFIT NORWEST, ANNANGROVE. COME OUT AND CHEER THEM ON IF YOU HAVE TIME. AND LETS ALSO HOPE THAT CAROLYN AND PETE’S EFFORTS ALSO STAND UP TO THE ACTION TODAY – THEY DID THE WORKOUTS LAST WEEK AND SENT THEM THROUGH AS A VIDEO SUBMISSION AS THEY ARE ON HOLIDAYS.
WORKOUT OF THE DAY (8am class)
CONDITIONING
2 rounds for time of:
50 Kettlebell Swings
40 cal Row
30 Shoulder to Overhead 60/40kg
20 Power Cleans
10 Front Squats
***22 min timecap
9am WORKSHOP SESH
Team workouts
A. In teams of 3, 3 rounds of:
45 cal Bike
45 Burpees over your Partners
45 Wallballs
B. In teams of 3, 10 min AMRAP of:
30 Burpee Box Jumps
60 Devils Press 15/10kg
90 Anchored Sit-ups
MASTERS HQ SEMIS ON TOMORROW AT ANNANGROVE
Tomorrow 4 of our Ol’ Dogs will be venturing out to CrossFit Norwest to throwdown in the Masters HQ semi finals. Sarah, Mel, Mark Burchall and Mark Uren will be going head to head with the fittest masters in the State and working their butts off to try and get a spot to the World Masters Games. If you are free for an hour or more, come out for a drive and support these guys. It is going to be an epic contest!
CrossFit Norwest is located at 6/233 Annangrove Rd, Annangrove. Oh yeah, wear your GEO colours too.
WORKOUT OF THE DAY
STRENGTH
A. 5 sets of:
2 Muscle Snatch + 2 Hang Power Snatch
B. 4 sets of:
3 Behind the Neck Snatch Grip Press
3 Upright Rows
CONDITIONING
16 min EMOM
- 20 Deadlifts 60/45kg
- 12 Box Jump Overs
- 12 Pull-ups/Ring Rows
- 20 Walking Lunges
CHOOSE YOUR OWN ADVENTURE DAY TODAY
WORKOUT OF THE DAY
STRENGTH
4 sets of:
Max reps Barbell Hip Thrust @50% of your 1RM Back Squat
10 Single Leg Double KB Romanian Deadlifts (each leg)
CHOOSE YOUR OWN ADVENTURE
Functional Bodybuilding
3 sets of:
10 Front Rack Bulgarian Split Squats (each leg)
3 sets of:
10 Self Supported Dumbbell Row (each arm)
3 sets of:
15 Cuban Press
ZUU
800m Run
-then-
3 rounds of:
15 Frogs
10 Mustangs
5 Half Hindus
-then-
400m Run
MOBILITY
5 min Deep Squat
-then-
3 rounds of:
30 sec Supinated Hang
30 sec Wall Pigeon (each leg)
-then-
3 min Wall V-Sit
BUILDING UPON THE ROWING FROM LAST WEEK
This week we are going to build upon the Rowing Intervals we did last week. Again, make a note of your pacing and try to get accustomed to what is an easy, moderate and fast pace for you based off the readings on the monitor. If you missed the Rowing last week, it’s all good, you can still jump in today and establish some body awareness with regards to rowing.
WORKOUT OF THE DAY
CONDITIONING
Rowing Intervals
3 x 500m Rows at a moderate pace
1 x 300m Row at a hard pace
STRENGTH
Strict Press Ladder
Build to a heavy set of 3
-then-
perform 6 sets, reducing the weight as you see fit
-then-
max reps on an empty bar
CONDITIONING
For time:
50m Pinch Carry 15/10kg
25 Front Rack Squats 16/8kg KB’s
50m Front Rack Carry 16/8kg KB’s
25 Burpees
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
