Enjoy your day. Rest, eat well and recover and get ready for a great week of training.
Wishing Tanya M & Gozz a wonderful wedding day filled with love, laughter and great memories.
Picture: Thanks to Di and Tanya R for making the arranging for a wedding dress rehearsal in the box- yes you did make beautiful bridesmaids.
7.00am – Let’s have a crack at another one of the CrossFit Team Series workouts.
12-min. AMRAP, alternating each round (M)
30 double-unders
15 snatches
Then,
12-min. AMRAP, alternating each round (F)
30 double-unders
15 snatches
This is a 24-minute workout, with the men working for 12 minutes immediately followed by the women working for 12 minutes. One athlete works at a time, alternating after completing a full round and tagging their partner. The team’s score is the total reps completed by the male pair, plus the total reps completed by the female pair. When the women begin, they will start at the beginning of a round, not where the men left off.
As per last week, this workout can easily be modified to suit a pair of mixed or same gender instead of a team of 4. Grab a friend or 3 and come in for some team fun.
8.00am
For time:
Row 2000 Metres
30 Burpees Over the Erg
30 Thrusters 60/40kg
When the running clock reaches 15:00, complete the following for time:
Row 1000 Metres
20 Burpees Over the Erg
20 Thrusters 60/40kg
When the running clock reaches 25:00, complete the following for time:
Row 500 Metres
10 Burpees Over the Erg
10 Thrusters 60/40kg
A. Turkish Get-up: Work up to a heavy single.
B. AMRAP in 10 minutes of:
Run 200m
Max reps Pull (muscle-up, pull-up, ring row etc.).
immediately followed by –
AMRAP in 10 minute of:
Run 200m
Max reps Push (HSPU, dip, push-up etc.)
*Choose a pull and a push that is appropriate to the your goals and the goal of the workout (ie. max reps).
*There is no rest between these two workouts, simply change over from pull to push at the 10 min. mark.
7.00am
The CrossFit Team Series is on at the moment – let’s give one of the workouts a try.
For time:
150 Wall Ball 10/6kg
100 Cleans 70/50kg
50 Muscle-ups
*These workouts are intended to be done in teams of 4 (2 men/2 women) but can be easily modified to work in mixed or same gender pairs.
*Of course the loads and reps can be scaled and various muscle-up substitutions will be provided.
*Here is a demo and explanation of the workout – https://www.youtube.com/watch?v=BylwD1JdfRU
8.00am
For time
Run 2.4km
immediately followed by:
100 Kettlebell Swings 24/16kg
100 Metre Sandbag Carry
100 Air Squats
100 Metre Sandbag Carry
