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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
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
MOBILITY OR ZUU
UPCOMING EVENTS AT GEO
Saturday 1 June – 9am session will be “Team WODs”
Friday 14 June – FRIDAY NIGHT LIGHTS from 6pm
Saturday 29 June – Masters League Invitational
Saturday 13 July – GEO mid-year party
WORKOUT OF THE DAY
CONDITIONING
3 sets of:
800m Run or 1000m Row
1 min rest between sets
STRENGTH
5 sets of:
10 Bulgarian Split Squats (each leg)
OPTIONAL ZUU OR MOBILITY
ZUU
3 sets of:
1 lap Gorilla, run back
1 lap Bear crawl, run back,
rest 2 mins
3 sets of:
20 frogs
20m 2 Explodes, 1 Broad Jump
20m Joeys back
MOBILITY
1 min Couch Stretch each leg
8 min Deep Squat
1 min Deadhang
CLASSES AS PER NORMAL TODAY
WE ARE BACK TO NORMAL CLASSES TODAY!
WORKOUT OF THE DAY
STRENGTH/SKILL
