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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)
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
HUMP DAY WORKOUT
WORKOUT OF THE DAY
CONDITIONING
A. 4 sets of:
400m Runs (easy pace with a focus on breathing)
B. 12 min EMOM
1) 10 Hang Power Snatches
2) 15 Wallballs
3) 5 Overhead Squats + 3 Burpees
PARTNER WORKOUT
Here’s a little video about a time when a group of CrossFit champions did some training with the Navy Seals. It’s a good series if you get time to watch them all. The biggest takeaway from it is the mental toughness required to get through the training.
WORKOUT OF THE DAY
STRENGTH
Gymnastics Circuit
4 sets of:
6 Chinese Dips or Push-up variations
3 Banded and Seated Muscle Up Drills
6 Ring Pull-ups/Ring Rows
6 Supinated Bentover Rows
CONDITIONING
In pairs, for time:
21-15-9-15-21
Ring Rows
Front Squats 40/30kg’
Box Jump Overs
*every minute on the minute, 6 synchro Kettlebell Sings 24/16kg
RECOVERY DAY THURSDAY
WORKOUT OF THE DAY
CONDITIONING
Running
400m @ moderate pace
200m @ easy pace
-then-
3 sets of:
100m @ hard pace
100m @ easy pace
* continue running, no stopping
STRENGTH
3 sets of:
12 Cossack Squats @ 20% of 1RM Back Squat
*1 sec pause at the bottom of each rep
20 Banded Hip Thrusts
OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20 sec Backbend on the floor or scale to Arrested Superman
-then-
5 min Squat
-then-
2 sets of:
1 min Couch Stretch on each leg
OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Front Rack Bulgarian Split Squats (each leg, using kettlebells)
30 sec Side Plank (each side)
-then-
Tricep Demolition
3 sets of:
12 Diamond Push-ups
10 Tricep Kick Backs
OPTIONAL ZUU
In pairs, 3 rounds each of:
1 lap Gorillas whilst partner Kick Sits
-then-
3 rounds of:
20 Push-ups whilst partner holds plank
-then-
3 rounds each of:
10 Frogs
5 Explodes
whilst partner rests
