A. Pause Overhead Squat + Overhead Squat
*Pause for 10 seconds in the first rep.
*Build in weight across 5-7 sets.
Notes: The goal here is to develop strength in position. Develop a strong overhead squat and you’ve superseded the mobility requirements for almost every other squat based movement in CrossFit.
B. 30-20-10 reps for time of:
DB Squat Snatch 15/10kg
Burpees (over the DB)
Notes: As above, this workout will reward athletes with good mobility and hopefully encourage those who don’t to work their weaknesses.
*Check out the attached video titled “Just Get Started”. What is your point of procrastination? Maybe it’s nutrition, a new hobby, changing jobs etc. We all do it but often it’s as simple as biting the bullet and getting on with it.
*Reminder: Our regular Kids sessions kick off this week: Today 3:45-4:15pm (4-8year old).
Three rounds for time of:
50 Unbroken Russian Swings 24/16kg
25 Toes to Bar
*Rest 2 min. between rounds.
*Treat each round as a semi sprint effort and rely on the rest break at the end of the round to recover enough to stay unbroken in the KB swings.
*What an awesome weekend we had a the Australian CrossFit Championships! If you have the chance to attend the sanctioned event in Wollongong later in the year, we highly recommend it. Whatever you’re reason for training, we guarantee that you’ll walk away from one of these events pumped up.
EMOM x 30:
1. 3 Cleans
*Your choice for load/reps with the aim of maintaining throughout.
Photo: Chloe & Maddie Sturt at the Australian CrossFit Qualifiers. Congratulations to Maddie- for winning her position to the CrossFit Games 2019.
We hope you all had a wonderful Australia Day!!!
Reminder the box will be closed Monday for the public holiday. See you Tuesday.
Complete 100 Squats, 50/25 Push-ups, 80 Squats, 40/20 Push-ups, etc…
Ladies start at 25 Push-ups, reduce by 5 push-ups each round.
#Scale: work half rep squats and 25 down to 5 push-ups.
Photo: Chloe with Sam Briggs at Australian CrossFit Qualifiers. She had waited all weekend for this moment.