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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)

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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

 

 

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