0-2 minutes: Max Calories Row/Echo
2-3 minutes: Rest
3-13 minutes (10minute AMRAP)
AMRAP:
12 Dumbbell Deadlifts (2 x 22.5/15kg)
9 Dumbbell Hang Power Cleans (2 x 22.5/15kg)
6 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
13-14 minutes: Rest
14-16 minutes: Max Calories Echo/Row
*Start on either Bike or Row, then finish on the opposite machine.
*Choose a weight that allows for unbroken complex fresh.
A. Front Squat 5 x 5 (Block 3:Week 2)
*Aim to add 2.5kg-5kg to last Front Squat Cycle
B. Partner workout:
AMRAP in 10 minutes:
P1: 10 Burpees
P2: 20 Alternating Lunges
*Both partners to complete their movement before swapping.
Record total repetitions.
In teams of 3:
For load:
Front Rack Carry (Barbell) 2 x 15m (Put down at 15m mark), directly into:
Sandbag/Deadball Front rack Carry 2 x 15m (put down at 15m mark).
This will be a free flowing session. Aim to get through several heavy cycles during the session.
Five x 3 minute rounds:
Run 360m
Max Wall Ball 9/6kg
Rest 2 minutes
Five rounds for Max Load/Reps:
7 Hang Power Snatch (unbroken)
Max reps unbroken Handstand Push-ups/Dips/Push-ups
Rest as needed between rounds
*Choose a heavy weight that allows for unbroken snatch, and a Push movement that allows for at least 10 reps in first round.
Scale:
10 Rounds:
5 Hang Power Snatch
7 Push-ups
*Break sets as needed to maintain quality movement.
The hard work is done, now time for the fun!! The Saliba’s are heading off to the USA today. We are super excited to see both of the kids compete at the highest levels. We will provide links to the CrossFit Teen Games so you can all share this journey. Thank you all for your ongoing love & support.
Please note there will be only one afternoon session today: 5pm-6pm.
Mindbody has been amended to reflect this.
Note: We have aimed to minimize disruption of training however we have had to cancel some sessions due to unavailability of coaches. These dates include:
2nd September – Only 6:30am & 9:15am sessions will run (all other sessions cancelled).
3rd September- Cancelled 5:30am.
Tabata (8 rounds 20sec work/10 sec rest)
Echo Bike (Cal)
Rest 1 minute
Toes to Bar
Rest 1 minute
Row Cal
Rest 1 minute
Burpees
*Record total reps/calories for each movement and Grant Tally.
A. Back Squat 5 x 5 (BLOCK 3: Week1)
*Aim to add 2.5kg – 5kg to last Back Squat cycle
B. Five rounds for time:
20 Russian Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg
50 Double-unders (Adv – Drag rope)
Photo: Caitlin moving from strength to strength.
A. Push Press 3-3-3-3-3 (From ground)
B. Three rounds:
20 Chest to Bar Pull-ups
15 Shoulder to Overhead 60/40kg (Int 50/35kg)
Best of luck to our HYROX crew competing Saturday night- Russ, Lloyd, Cal & Luke O.
Join Marie at 7am for a Saturday surprise WOD.
Photo: Seth achieving 7 strict pull-ups. Seth sets up his own workouts when his Mum (Heather) is training. This is what happens when fitness is fun. This absolutely fills my ❤️