A. Choose one of the following:
Gymnastic Push
1. EMOM x 10 ‘X’ repetitions
2. 5 x Max effort Gymnastic Push
3. For time/sets: 100 Push-ups/50 Handstand push-ups
B. Choose one of the following:
Partner workout
YGIG x 10minutes – Bike/row/ski 30on/30off – Max Calories
or
Mobility
CrossFit Linchpin Test 7
Four round for time:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead
Advanced: 93/65kg
Intermediate: 80/55kg
Two cycles:
E2MOM (Every 2 minutes on the minute)
Row 250/200m
Max Dumbbell Snatch 22.5/15kg
Rest 1 minute
E2MOM
Bike 600/500m
Max Burpees (onto 20kg plate)
Rest 1 minute
E2MOM
75 Double-unders
Max Pull-ups (Advanced C2B)
Rest 1 minute
Both 7am & 8am Sessions are running. This one requires some good logistics so please ensure you book in to allow us to best manage the class and equipment.
“Open 21.3”
For time:
15 Front Squats 42.5/30kg
30 Toes to bar
15 Thrusters 42.5/30kg
Rest 1 min
15Front Squats 42.5/30kg
30 Chest to bar Pull-ups
15 Thrusters 42.5/30kg
Rest 1 min
15 Front Squat 42.5/30kg
30 Bar Muscle-ups
15 Thrusters 42.5/30kg
Time Cap: 15 minutes
“Open 21.4”
Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes.
*Complex must be touch and go.
*Any style of Clean & Jerk permitted.
Photo: Farewell Isaac.
Six rounds for time:
Run 360m
15 Burpee Pull-ups (6″ Jump)
EMOM x 5 – 5 Cleans (Weight 1)
Rest 1 min
EMOM x 4 – 4 Cleans (Weight 2)
Rest 1 min
EMOM x 3 – 3 Cleans (Weight 3)
Rest 1 min
EMOM x 2 – 2 Cleans (Weight 4)
EMOM x 5- 1 Clean (Weight 5+)
A. Five rounds:
Bench Press 10-12reps
Bent Over Row 8-10 reps
*Heavy repeatable load. Hold across all sets.
B. Two cycles, each movement for time:
Row 500m/400m
Bike 1000m/900m
*Rest between efforts (approx. 1:1)
*15 minute cap
Score: Total working time.
A. Handstand Skills:
Holds, walks, etc.
B. AMRAP in 15 minutes:
3 Wall Walks
12 Alternating Dumbbell Snatch 22.5/15kg
15 Box Jumps 24″/20″
Thank you @GrantWilliamsPhoto for this awesome photo of Fran.
A. Seven cycles:
5 Back Squats
3 Front Squats
*Work from rack. Re-rack between Back and Front Squats
B. AMRAP in 10 minutes:
50 Squats
25 Push-ups
Complete 50 Double-under every 2:30 (0-2:30-5:00-7:30)
Note: Come and join Marie for one big session at 7am.
For time:
25 Sandbag over shoulder
Run 3.2km (big weir loop)
Farmers Carry 200m
Front rack sandbag carry 200m
*Choose weights that are heavy but repeatable.
Photo: Farewell to Natalia. Wishing you and your family a wonderful new adventure as you head to South Australia. The 5:30am class won’t be the same without you!!!