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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

 

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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

A. Gymnastic reps
12 minute EMOM
1) 10 Kipping swings or 8 Ring swings/5 Pull-ups/3 Chest to bars/2 bar
or Ring MU
2) 4 Wallclimbs
3) 5 Strict Pull-ups or 8 Ring rows/3 Strict chest to bars
4) 5-10 “Gymnastics Push-ups”
B. Evolution of the Legs
E3 minutes for 15 minutes:
5 Back Squats at 65% of your 1RM
10 Burpees to Plate
15 Box Jumps
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