Monday 24/1/22 - Pyramid Double Helen
22nd January 2022
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