800m Run @ 75%
+
3 Rounds @ 95%
10 Box Jumps
15 Swings – Unbroken
200m Run
+
3 Rounds @ 95%
15 Wall Ball – Unbroken
10 Burpees
+
800m Run @ 75%
CROSSFIT GAMES THE OPEN starts February 22nd!
3min Run 80%
3min walking
3min AMRAP 5 Burpees-15 Double Unders
3min walking
3min Run 80%
3min walking
3min AMRAP 5 Toes to Bar/Rings-5 Box Jumps
3min walking
3min Run 80%
3min walking
3min AMRAP 7 wallballs-7 anchored sit ups
3min walking
3min Run 80%
A:
Level 1: Back Squat 4×8-10 31×1, rest 3min
Level 2: Front Squat 4×4-6 32×1, rest 3min
B:
3 Rounds
10 Burpees
7 KB Snatch each arm (level 2 only) or 10 kb swings (level 1)
+
walk 200m
run 200 @ 50 %
+
3 Rounds
15 Box Jumps
10 KB Front Squats
+
walk 200m
run 200m @ 50%
Shoulder mobility.
Push press, push jerk/split jerk technique
A: 3 rounds of 1 strict press, 3 push press, 5 push jerks. Bar does not re-rack. Rest 4mins.
B: 3 rounds of heavy weighted pull ups, pronated pull up grip. 31A1.
C: 5 rounds:
3 Deadlift/Sumo Deadlift (light/medium weight)
6 Box Jumps (low box, go fast)
3 Burpees
15m band sprint
Rest 3-5min
Glute Activation
Soerensen test.
A: 4×6-10 Bench Press Rest 4min
B: Max DUBS 5min
C: 4×20 Heavy Dumbbell Lunges Rest 4min
Results from 31.01.2012
A: 3×3-6 Turkish Get Ups (per arm)
5min on, 2min off for these stations:
B:
150m Row
10 Push Ups
B:
5 Burpees
10 Kettlebell swings
C:
100m Run
8 Sit Ups
Remember, extra class tomorrow, Monday at 8pm!
Ring work. Support, Dips, Skin the Cat, L-Sit, False grip hold, Muscle Ups, Ring Hand Stand.
A: 4 rounds:
3 High Box Jumps
10 Wallballs
150m Row
(Rest 3min)
Ring Support test
Results from 29.01.2012
Remember to have some fun!
Hip and shoulder mobility.
A: 3×3-5 Thrusters (go heavy!). REST 3-5min
B: 5 rounds:
3 Thrusters
6 Burpees
250m Row
(rest 5min)
Results from 28.01.2012
Rachael Cleave preparing for the Games 2012
REMINDER, no class Thursday 26th, AUSTRALIA DAY! Extra class on Monday 30th January 8pm
Warm Up: Shoulder movement, mobility and stability.
Skill work:
Level 1, kipping pull ups
Level 2, butterfly pull ups
Metcon:
10min AMRAP:
Max – 2 butterfly or kipping pullups
30 Double Unders
Warm up (at own initiative, as soon as you get in the gym):
3 rounds
250m Row
5 Wallclimbs
(at 50%-60% pace)
Skill: Power Clean/Squat clean and Push Jerk
WOD:
5 Rounds:
1 Rope Climb
3 Wall Climbs
6 Clean and Jerk 60/40kg
Results from 22.01.2012