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.

A. EMOM x 7 minutes:
Toes to bar technique/progressions (3-5 reps)

B. Every 4 minutes for 5 rounds:
For time:
7 Thrusters 50/35kg
7 Toes to bar
10 Burpees
50 Double-unders
- Rest the remainder of each round

*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 🥰

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.

Snatch Technique drills
*Emphasis on developing snatch mechanic with light weight or PVC (Focus position and speed)

3 minutes:
3 sets of 3 reps, then swap with partner
1. Ground/Mid shin
2. Above knee
3. Extended position (triple extension)

3 minutes:
2 sets of 2 reps, then swap with partner
1. Muscle Snatch from hang (focus extension, fast turn over, keep bar close)
2. OHS slow and controlled

B. 12 minutes (Increment in weight as quality allows)
Power Snatch + Hang Snatch (any style) *
*Focus on bar path, speed and catch position.

C. Optional:
3 Rounds for quality:
10 second L-Sit hold (Scale to tuck hold)
15 second Handstand hold (Wall hold)
Rest 1 minute between rounds

For those needing a recovery session try this 20 minute Stretch routine
Mobility (10 minutes)- 10 minute Stretch routine/Roll/Sauna