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Jul 24 2021

Monday 26/7/21 - Pocket Rocket

This is the last week of training leading into 'Murph' this Saturday.  It has been great seeing the work put in on the Monday sessions and believe me it will make a difference come this Saturday.  As a heads up for anyone coming in on Saturday, make sure you arrive a little earlier than normal to go through some of your own movement and mobility to prepare.  We will not get a great deal of time to warm up in the session and with a 60 minute cap each class will run a little over the scheduled time.  Good luck and enjoy one of the great CrossFit Hero WOD's!

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds of:

Run 400m
6 Deadlifts 
9 Pull-ups 
15 Push-ups 
21 Air squats

FITNESS

With a partner - 

2 rounds of:

1500m (or 1200m) Row
1500m (or 1200m) Ski
3000m (or 2400m) Bike erg
* 33 min cap

At 35 mins -
AMRAP 5:
20 Flutter kicks
20 H-ups
20 Plank climbers (Mountain climber from plank position)

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Jul 23 2021

Saturday 24/7/21 - DT Grande

CROSSFIT

CONDITIONING

In teams of 3 - 

For time:

Run 800m (together)
150 Deadlifts 
Row 1200m / 900m (relay style)
120 Hang power cleans 
Bike erg 2400m (relay style)
90 STO 
Run 800m (together)

* 35 min cap

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Jul 22 2021

Friday 23/7/21 - Swing and Bring

CROSSFIT

CONDITIONING

For time:

45 KB swings 
800m / 600m Bike erg 
35 KB swings 
1600m / 1200m Bike erg 
25 KB swings 
2400m / 1800m Bike erg 
15 KB swings 
* 25 min cap

FITNESS

'Mikko's Sprint Day'

Every 30 seconds for 12 rounds -
Row calories
Ski calories
Echo calories
* 90 second rest after each round. Choose calories based on half of your Mikko target and aim to hold on each machine!

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Jul 21 2021

Thursday 22/7/21 - The Top Floor

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

30 / 20 Ski erg calories
15 Strict pull-ups 
30 / 20 Row calories
15 Bench press 

FITNESS

4 rounds of:

1000m (or 800m) Bike erg
20 (or 12) Jump squats
30 (or 20) Assault bike calories
20 (or 12) Lunge jumps
* As a guide move on from the cardio piece at 2 mins if you have not completed either target.
30 min cap

At 33 mins -
2 sets of:
30 Glute bridges
25 Ab mat sit-ups
20 Good mornings
* 1 min rest between sets

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Jul 20 2021

Wednesday 21/7/21 - Going Under

CROSSFIT

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

For time:

30 MB squat cleans
15 T2B 
24 MB squat cleans
12 T2B 
18 MB squat cleans
9 T2B 
12 MB squat cleans
6 T2B 
* Time cap 12 mins

FITNESS

Every 5 mins for 6 rounds (or every 6 mins for 5 rounds):

300m (or 200m) Run
20 (or 12) Row calories
10 (or 6) Ski calories
5 Burpee broad jumps

At 35 mins -
1 set of:
1 min max Plank walk ups
1 min Mountain climbers
1 min Side plank lifts (30 seconds each side)

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Jul 19 2021

Tuesday 20/7/21 - The Echo Calls

CROSSFIT

STRENGTH

Push jerk 7 x 2 reps

* Lift every 2 mins and build to a heavy 2 rep

CONDITIONING

AMRAP in 10 mins of:

10 Box jumps 
15 Push jerks 
20 second Echo bike sprint
* Score is total number of Echo bike calories

FITNESS

On a running clock and with a partner - 

AMRAP in 20 mins:
(Alternating full rounds)
4 DB Renegade rows
8 DB Static lunges / leg
12 DB curl and press
* Partner accumulates Row calories while DB work is being completed

At 24 minutes
5 sets of:
7 Kneeling DB Pallof press
14 DB OH tricep ext
30 second Hollow hold
* Perform synchro with partner and rest 1 minute after each set

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