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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)
CHOOSE YOUR OWN ADVENTURE DAY
WORKOUT OF THE DAY
CONDITIONING
4 sets of:
400m Run @ moderate pace
100m Jog recovery between sets
STRENGTH
3 sets of:
12 Cossack Squats @20% back squat 1RM
1sec pause at the bottom of each rep
(6 each leg)
10 Single leg RDL’S at same weight as Cossacks (5 each leg)
OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20sec Backbend on floor
(Scale to 20sec Arrested Superman hold if needed)
-then-
5 min Squat
-then-
2 sets of:
1 min Couch stretch on each leg
OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Filly Press each arm
10 Self supported DB Row each arm
-then-
3 sets of:
10 Single Arm Bicep Curls
10 Tricep Kickbacks
-then-
3 sets of:
10 Pronated Bicep Curls (barbell)
10 Diamond Push-ups
OPTIONAL ZUU
In pairs, 3 rounds each of:
1 lap Gorillas
While Gorillas are being completed, partner is performing Mustangs
Rest 2 minutes, then
3 rounds each of:
20 Half-Hindus
Partner holds top of push-up
Rest 2 minutes, then
3 rounds of:
10 Frogs
5 Explodes
Partner holds deep squat
TEST DAY
WORKOUT OF THE DAY
WARM-UP
6 minute EMOM
1 – :30 second hollow hold
2 – :30 second arrested superman hold
CONDITIONING
For time:
1km Row
STRENGTH
5 sets of:
5 Back Squats @ 70-75% based off feel
CONDITIONING
2 min AMRAP
max burpees
-1 minute rest-
2 min AMRAP
Alternating Dumbbell Clusters 22.5kg/15kg
CROSSFIT TOTAL
WORKOUT OF THE DAY
WARM-UP
6 minute EMOM
1 – 30 sec Hollow Hold
2 – 30 sec Arrested Superman Hold
STRENGTH
“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
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
