A. Five Supersets:
Bench Press 8-10 reps
Pendlay Row 10-12 reps
*Rest as necessary between rounds.
*Maintain weight across sets
Compare to last time here
*Note: If you were able to hold 10/12 reps on all sets last time, increase weight.
Optional:
3 Rounds:
Max Push-ups
Max Ring Rows (Feet elevated)
*Rest between efforts.
Join Luke at 7am & 8am. 7am is currently filled however spaces are available for 8am
Thank you to CrossFit The Stables (Fittest 3) for the following WOD.
In Teams of 3:
Lions Den – Part A
In a 15 minute window
Part A. Max Distance Row (Meters)
Part B. Max Reps Clean & Jerks in the following sequence.
50 reps @ Weight 1
40 reps @ Weight 2
30 reps @ Weight 3
20 reps @ Weight 4
Max reps @ Weight 5
*Every 3 minutes = 100m Run (any 2 athletes)
Part A & B will run simultaneously.
WEIGHTS
RXD 60/45kg – 70/50kg – 80/55kg – 90/60kg – 100/65kg
Intermediate 50/35kg – 60/40kg – 70/45kg – 80/50kg – 85/55kg
Scaled 40/25kg – 50/30kg – 60/35kg – 70/40kg – 75/42.5kg
Photo: We are grateful to be surrounded by the best humans around. Luke B- thank you for everything you do for our community ❤️🙏
A. Muscle-ups technique
B. EMOM x 5 rounds (24 minutes)
Min 1: ‘X’ Wall walks *
Min 2: ‘X’ Strict Gymnastic Pull
Min 3: Max calories any machine
2 Minutes rest
*Advanced athletes complete sequence as 1 Wall walk + 1 strict handstand push-up (repeat for ‘X’ reps)
Photo: Discipline: Consistently doing what you don’t want to do, but knowing it’s what you need to do.
A. Back Squats 10-10-10
Check previous results here
B. AMRAP in 10 minutes:
10 Alternating single leg squats
10/7 Push-ups
15 Strict Sit-ups
A. Turkish Get-ups
3-3-3-3-3-3-3
Increase/hold load.
B. Choose one of the following:
Run 3.2km
Run 2km,
3 x 860m Run (each for time, on a 6 minute cycle)
Compare to last time here
* I encourage everyone to prioritize our running sessions. Those that have been attending these sessions are seeing their efforts pay off.
Photo: So proud of Caitlin completing her 1st CrossFit competition. Just the 1st of many.
*Aim for unbroken thrusters & toes to bar.
Photo: Three Stooges - Eldo, JD & Timmy. What a team!! Great spending the day with you all. Xo
Five rounds for time:
Dumbbell Bench Press x 10 reps *
Sandbag carry x 100m *
Run 360m
*Choose weights that are heavy but repeatable.
Compare to last time here
*If you were sub 15 minutes last time- aim to increase weights on one or both elements.
Photo: Grant multi tasking 🥰
Join Dob at 7am or 8am sessions. Let’s aim to spread numbers between the sessions. Please ensure you have booked in via Mindbody,
“Partner Chipper Workout”
For time:
100 Wall Ball 9/6kg
80 Box Jumps 24″/20″
60 Shoulder to overhead (2 x 22.5/15kg)
40 Burpee Pull-ups
20 Partner Deadlifts 100/70kg (one barbell, with both partners lifting together. Co-ordination the lift and maintain form).
OPEN GYM from 4pm-6pm
Skill development – Ring Muscle-ups
Feel free to come any time during the session. Work your weakness or boost your ego by working your strengths. Hope to see you there!!
AMRAP in 20 minutes:
3 Devils Press (2 x 22.5/15kg)
6 Toes to bar
30 Double-unders
Rest 30 seconds
*Advanced athletes: aim for unbroken efforts. Scale up to drag rope.
Photo: Caitlin continues to move from strength to strength. It is great being a part of your journey.