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A LITTLE CHANGE TO THE THURSDAY MENU

WORKOUT OF THE DAY

A. In pairs, 12 minute AMRAP of:

12 Slam Balls

12 Over Partner Burpees

12 Atomic Sit-ups

AEROBIC OPTION

3 x 400m Runs with a 1:1 rest

1 x 800m Run

ZUU OPTION

10 min EMOM

1 – 10 Sumo Scissors

2 – 20 Half Hindus

3 – 30 Kicksits

4 – 60m Bear Crawl

5 – 20 Explodes

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

 

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

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