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LOTS OF BARBELL WORK AND LOTS OF BURPEES :)

UPCOMING EVENTS FOR GEO

Friday 18 October – “Friday Night Lights” for Open workout #2

Saturday 19 October – The Crucible Experience – meeting in at 11.59pm outside the MCA in Circular Quay and making our way back to GEO via some various team challenges

Saturday 30 November – End of Year Party at The Bayview

WORKOUT OF THE DAY

CONDITIONING

2020 OPEN WORKOUT #1

With a 15 min time cap, complete 10 rounds of:

8 Ground to Overhead (Snatch or Clean and Jerk) 43/29kg

10 Bar Facing Burpees

*There are dedicated scaled versions for this workout regarding the weight.  Feel free to scale or modify further if needed.

**Score if not completed within 15 mins is the total number of reps completed

 

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IT’S FRIDAY!

WORKOUT OF THE DAY

STRENGTH

3 sets of:

20 Pistol Squats

*Scale to previous week’s regressions

CONDITIONING

For time, 21-15-9

Squat cleans 45/30kg

Ring Dips/Ring Push-ups/Push-ups

400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

THE THURSDAY GEO BUFFET

WORKOUT OF THE DAY

CONDITIONING

In pairs, 3 rounds for time of:

400m Run together

20 Ring Rows

12 Over your Partner Burpees

OPTIONAL MOBILITY

3 rounds of:

5 Inch worms

5 Sumo Inch worms

10 Scorpions

5 minute Squat

1 minute Couch stretch on each leg

1 minute Pigeon on each leg

OPTIONAL BODYBUILDING

3 sets of:

10 Arnold presses

10 Lateral raises

3 sets of:

10 Barbell rows

10 Diamond Push-ups

2 rounds each of:

21s (Curls)

Pronated and Supinated

OPTIONAL ZUU

with a friend

3 rounds each, alternating full rounds of:

10m Bear Crawl

10 Frogs

10 Xplodes

3 rounds for time of:

30 Rhino steps

100m Run

12 Half Hindus

3 rounds each, alternating complete rounds, of:

10 Half hindus

20 Komodo hands

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

 

 

 

 

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