Fitter Stronger Tougher

Jan 25 2022

Wednesday 26/1/22 - Australia Day

CROSSFIT

STRENGTH

Deadlift
5 x 3 reps
* Lift every 2 mins and build to a heavy set of 3 reps

CONDITIONING

"Half Collin"
3 rounds for time of:
400m run with a 20 / 14lb wall ball
12 Push press
12 Box jumps 
12 SDLHP 

FITNESS

Every 10 minutes for 3 rounds:

Max Row cals in 90 seconds - 30 seconds rest
Max Bike erg cals in 90 seconds - 30 seconds rest
Max Ski erg cals in 90 seconds - 30 seconds rest
Run 400m (or 300m)

At 33 mins -
Tabata mash up of:
Side to sides
Single leg v-ups
(4 mins total)

Jan 24 2022

Tuesday 25/1/22 - Echo Wedges

CROSSFIT

STRENGTH

Every 90 seconds x 10 sets:
1 Split jerk
* Build to a heavy single

CONDITIONING

With a partner; alternating rounds:
5 rounds each of:
10 / 7 Echo bike calories
15 Wall balls
10 / 7 Echo bike calories
* Time cap 15 mins

FITNESS

With a partner:

On a 32 min clock -
50 (or 40 or 30) Wall balls
25 (or 20 or 15) Ski erg calories each
50 (or 40 or 30) Burpees
25 (or 20 or 15) Assault bike calories each
* Goal is 3 rounds!

At 36 mins -
2 rounds -
1. 30 seconds monster walk left
30 seconds monster walk right
30 seconds rest
2. 30 seconds Hollow hold
30 seconds Plank hold
30 seconds rest
3. 30 seconds Flutter kicks
30 seconds Scissor kicks
* In a group of 3 with each at a different start spot

Jan 22 2022

Monday 24/1/22 - Pyramid Double Helen

A tantalising week ahead with some longer time domains to ramp up preparations leading towards the Open. 

Monday kicks off with a 2010 CrossFit Games workout in Pyramid Double Helen.  This is a workout that will test our run capacity together with some management of grip and fatigue on the KB swings and Pull-ups. 

On Wednesday we will only be running afternoon classes but with the Australia Day Fun Run cancelled we are going to run our own CFTSV Fun Run as a little community get together then come back in the afternoon for class at 5pm and 6pm to have a crack at the Hero workout 'Collin' albeit in a scaled down 3 rounds instead of 6. 

Friday we continue our Open redo's with 18.1.  This is a 20 min AMRAP that has a cleverly programmed rep scheme that will have you consistently moving and pushing your aerobic threshold for the entire workout. 

Don't forget that Open registration is up and running and we are looking to build the CrossFit Townsville roster!  The 3 weeks of the Open is a great opportunity for you to put yourself out of your comfort zone and benchmark where your fitness is at the moment.  It doesn't matter how fit or unfit you perceive yourself to be at the moment, get in and have a crack and make yourself accountable to your training in the lead up!

CROSSFIT

CONDITIONING

For time:
1200m run
63 KB swings
36 Pull-ups
800m run
42 KB swings
24 Pull-ups
400m run
21 KB swings
12 Pull-ups
* Time cap 25 mins

ACCESSORY

At 30 minutes -
3 rounds for quality of:
30 sec L-sit hold
30 sec right arm plank
30 sec left arm plank
12-20 GHD sit-ups

FITNESS

With a partner:

4 rounds for time of:
15 (or 10 or 7) Ski calories
30 (or 21 or 15) Row calories
45 (or 33 or 24) Echo bike calories
60 (or 45 or 33) Synchro Flares (or Mountain climbers)
* Each round has an 8 min cap

At 35 mins -
Every 3 mins x 3 sets
30 Bicycles
20 Tuck ups
10 Plank walk ups

Jan 21 2022

Saturday 22/1/22 - 'Laura'

CROSSFIT

"Laura"

AMRAP in 21:
30 / 21 Row calories
20 Burpees over the rower
10 Power cleans