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Jan 13 2025
HYBRID PERFORMANCE TRAINING TOWNSVILLE
To all our valued members and those of you wanting to get started... CrossFit Townsville has officially rebranded to Hybrid Performance Training Townsville. The same great coaches in the same outstanding location with the same welcoming community. This website will no longer be active from the end of January 2025. Please go to www.hpttsv.com.au to check out our new website.
Nov 24 2023
Saturday 25/11/23
CROSSFIT
CONDITIONING
In teams of 2:
4 rounds for time of:
60 Dumbbell Box Step-ups
30 Synchronized Alternating Dumbbell Hang Snatches
Rest 1:1
then
4 rounds for quality of:
10 Strict Toes-to-bars
10 L/10 R Kettlebell Side Bends
10 GHD Russian Twists
Plank Hold, 1 min
Single Arm Dumbbell Overhead Carry
Rest 2 mins
Nov 23 2023
Friday 24/11/23
CROSSFIT
CONDITIONING
For time:
10 Thrusters
100 Double Unders
8 Thrusters
80 Double Unders
6 Thrusters
60 Double Unders
4 Thrusters
40 Double Unders
2 Thrusters
20 Double Unders
FITNESS
For time:
Run, 800/600 m
Ski Erg, 800/600 m
Run, 800/600 m
Row, 800/600 m
Run, 800/600 m
Bike Erg, 1600/1200 m
then
For quality:
100 Flutter Kicks
100 Bicycle Crunches
100 Mountain Climbers
Nov 21 2023
Wednesday 22/11/23
CROSSFIT
CONDITIONING
For time:
50 Burpee-to-Targets
Row, 2000/1750 m
Run, 1600 m
SKILLS AND DRILLS
For quality:
Dead Hang, 3 x 1 min
3 x 10 Negative Pull-ups
3 x 5 Assisted Pull-ups
FITNESS
5 rounds, each round for time, of:
15/10 Assault Bike Calories
15/10 Ball Slams
10/6 Burpee Box Step Overs
15/10 Dumbbell Push Press
15/10 Ski Erg Cals
Rest 1 min between each round
at 33 minutes
AMRAP in 7 mins of:
5 Ab Wheel Roll Outs
15 Hanging Knee Tucks
L Side Plank, 30 secs
R Side Plank, 30 secs
Nov 20 2023
Tuesday 21/11/23
CROSSFIT
STRENGTH
Work to a heavy complex -
1x [ 2 Front Squats + 1 Push Press + 1 Push Jerk ]
CONDITIONING
AMRAP in 7 mins:
3 Power Cleans
5 Box Jumps
FITNESS
Every 4 mins for 20 mins do:
15 Db Benches
10 Jumping Pull-ups
Standing Bike Erg, 30 secs
then
40-30-20-10 reps, for time of:
Barbell Curl
Bench Dip
Russian Twist
Nov 19 2023
Monday 20/11/23
CROSSFIT
STRENGTH
Every 2 mins for 10 mins
5 Bench Press
CONDITIONING
For time:
104 Wall Balls
52 Pull-ups
FITNESS
Working 1:1 with a partner -
Each for time: Run: 5 x 300 m
at 16 mins
3 rounds for time of:
60/45 Bike Erg Calories
40 Jump Squats
20 Alternating Single Leg V-ups