Blog Archives

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

 

Advertisements

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

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

%d bloggers like this: