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SATURDAY TEAM WORKOUT FOLLOWED BY HANDSTAND WORKSHOP
Register with Team “CrossFit GEO”
9am WORKSHOP – Today’s focus will be on Handstand Push-ups and Handstand Walks
WORKOUT OF THE DAY
CONDITIONING
A. In teams of 3 people, perform:
Establish a 1RM power clean in 7 minutes
then
2 rounds for time
60 Calorie Row
60 Burpees slamballs
60 Ring rows
60 KBS
60 second plank together
60 cal AB
B. Core conditioning
3 rounds of:
30 second hollow hold
15 V-ups
30 Flutter kicks (each foot)
15 Toe touches
30 Side crunches
GOOD LUCK MARK UREN!
As we move towards the 5th and final week of the CrossFit Open, it would be remiss of me not to mention the outstanding results that our eldest member has achieved. Mark Uren is competing in the 60+ category and at this stage of the competition, is sitting in first place in Australia, and 81st worldwide. What this means is that Mark should make the top 200 worldwide after the final workout and he will then be eligible to participate in the 3 week online qualifying process for the CrossFit Games. This is epic!
Just making the top 1000 in a country is pretty damn good! Coming first is superhuman and inspiring for the rest of us mere mortals.
None of this has come easily. Mark has been working hard over the last couple of years not only during regular classes but also in one-on-one sessions with Bunnings. He definitely has not let his age dictate what he can and cannot do.
On behalf of all of the GEO members, I want to wish Mark all the best for 19.5 and the Games qualifying that will follow. You give us all hope that getting older can still mean getting fitter.
All the best buddy. Everyone at GEO is behind you.
WORKOUT OF THE DAY
STRENGTH
Shoulder balance
A. 4 sets (superset) of:
10 Double KB Z Press
10 Rear Delt Raises
B. 4 sets of:
10 Single Arm Upright Rows each arm
10 Hollow Rocks
C. 4 sets of:
10 Scap Activations
30s Side Plank each arm
OPTIONAL WORKOUT
20 push-ups
800m run
Then 3 rounds of:
16 Frogs
16 Mustangs
16 Kick-sits
Then 800m Run
20 push-ups
OPTIONAL MOBILITY
5 minute squat hold
2 minute couch stretch each leg
3 sets of 10 seated Good Mornings on bench with barbell or plates
SKILL WORK and a GRIPPY METCON
WORKOUT OF THE DAY
SKILL
Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.
A. 8 minute EMOM
1 – Rolling Bar muscle drill on foam roller x 5 reps
2 – Kipping swing with band x5
B. 9 minute EMOM
1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3
2 – Dips from bench or rack x7 reps/Dips on vert bar x 6
3 – Double DB row x 7 reps
CONDITIONING
For time:
30-25-20-15-10
Hang power cleans 50/30kg
60-50-40-30-20
Double Unders
***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.
A FEW DIFFERENT STRATEGIES FOR 19.4.
Today we will hit the second last workout of the Open. We are nearly there. Depending on your goals, you may want to approach this in a few different ways.
If you have your Bar Muscle Ups, then go at a reasonable pace through workout 1 to give yourself maximum time to knock out as many BMU reps as possible. Don’t go too hard though because you might blow a gasket and have nothing left in the tank for the BMU’s.
If you are close to getting a BMU and today may be the first one, then I would suggest dialling things back a little through workout 1 so that you are as fresh as possible for the second workout. Just getting one BMU will be a huge win!
If you pretty sure no mater what, you are not going to get a BMU today, then your job is to redline through workout 1 and finish it as quickly as possible! Put the foot down and hang on for as long as you can, that way you get a good tiebreak time which will put you ahead of everyone else who doesn’t get a BMU. Have your 3 min rest and then spend the remainder of the time trying for a BMU. You might surprise yourself.
The same strategy applies to those doing pull-up instead of BMU’s.
Good luck to everyone coming in to have a go!
WORKOUT OF THE DAY
CONDITIONING
19.4
3 rounds of:
10 Snatches 43/29kg
12 Burpees over Bar
then rest 3 mins, before continuing with
3 rounds of:
10 Bar Muscle Ups (scaled to Pulll-ups)
12 Burpees over Bar
TODAY’S WORKSHOP WILL BE THE CLEAN AND JERK
This time last year during the Open
The 9AM WORKSHOP WILL FOCUS TODAY ON THE CLEAN AND JERK
WORKOUT OF THE DAY
STRENGTH
1RM Snatch grip deadlift
CONDITIONING
20 minute EMOM:
1 – 12 Deadlifts 90/60kg
2 – 10 Box jumps 24/20”
3 – 7 Burpee Pull-ups
4 – 15 Dumbbell Push presses 20/15kg
