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Fitter Stronger Tougher

Oct 20 2020

Wednesday: In Between...

CROSSFIT

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and build to heaviest 5 rep

CONDITIONING

AMRAP in 9 mins of:

12 Wall balls
3-6-9-12 etc.. CTB pull-ups 
24 Double unders 
* Continue adding 3 reps to the CTB pull-ups after each round.

FITNESS

On a running clock -

With a partner sharing equipment and adding on at each block:
20 Xplodes
20 Frogz
20 KB press
20 Mountain drops
20 Bear crawls (5m at 1 for 1)
then
30 Jump lunges
30 KB squats
30 Knee tucks
30 Romans
+ all of 20's
then
40 KB swings
40 Single leg v-ups
40 Bicycles (2 for 1)
+ all of 30's + all of 20's
then
50 / 30 Calorie row
(every 10 cals get out and do 10 burpees then go to a different rower)
+ all of 40's + all of 30's + all of 20's

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Oct 19 2020

Tuesday: Rep Club..

CROSSFIT

CONDITIONING

5 rounds for max reps of:

1 min Echo bike
1 min Strict T2B 
1 min DB step ups 
1 min Wall walks
1 min rest

FITNESS

On a 36 minute clock - 

In teams of 3:
Max Bike erg metres

200 Flares
200 Ab mat sit-ups
200 Wall balls
* One person on the bike erg, one person working on the movement, one person resting. Bike goes to movement, movement goes to rest, rest goes to bike. Rotate every minute. Must work hard on the movement!

At 38 mins -
3 sets of:
1 min plank
* 1 min rest

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Oct 17 2020

Monday: The Back Straight..

CROSSFIT

CONDITIONING

Every 8 mins x 3 sets:

Run 400m
30 Deadlifts 
Run 200m 
10 Shoulder to overhead 

ACCESSORY

At 28 mins - 

'Durante Core'
5 sets of:
10 Hollow rocks
10 V-ups / Single leg v-ups
10 Tucks ups
10 second Hollow hold
* rest 1 min after each set

FITNESS

On a running clock and with a partner -

At 0 mins:
3 sets of -
20 DB snatch
20 Air squats (P1 snatch, P2 squat and swap)
then
Row 1000m / 800m shared (target 4 mins)
Echo bike 60 / 40 cals shared (target 3 mins)

At 13 mins:
3 sets of -
16 Alt DB Hang clean and jerk
16 Lateral lunges
then
Row 750m / 600m shared (target 3 mins)
Echo bike 50 / 32 cals shared (target 2.30 mins)

At 26 mins:
3 sets of -
12 DB Burpees (alternate hands each rep)
12 Jump squats
then
Row 500m / 400m shared (target 2 mins)
Echo bike 40 / 26 cals shared (target 2 mins)

At 36 mins:
Tabata Flutter kicks
* rest in top of push-up

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Oct 16 2020

Saturday: Partner Big Chief..

CROSSFIT

5 rounds each of:
12 Power cleans 40-62.5 / 20-45kg
24 Push-ups
36 Air squats
Run 400m
* Alternate full rounds and Partner 2 begins when Partner 1 finishes air squats and likewise unless P2 is already on the run then P1 begins immediately.
Time cap 30 mins

FITNESS

On a running clock - 

10 min Bike erg
- 4 mins @ 75rpm
- 3 mins @ 80rpm
- 2 mins @ 85rpm
- 1 min @ send it!

3 mins rest

10 min Ski erg
- 2 mins @ 30spm
- 2 mins x max Single leg v-ups
- 2 mins @ 36spm
- 2 mins x max Bicycles
- 2 mins @ 44spm

3 mins rest

10 min Row
- 1 min @ 20 spm
- 1 min @ 30 spm
x 5 sets

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