A. Handstand skills (Warm-up)- Holds/walks
B. Technique focus
1 Clean + 2 Push Jerks + 1 Split Jerk
*Beginners- 3 Hang Cleans + 3 Shoulder to Overhead
then,
Work to a heavy:
Clean & Jerk (any style)

RECOMMENDATION: After watching this last I highly recommend – “Danielle Brandon Energy” Documentary (available on YouTube). Her story goes beyond CrossFit – providing hope and inspiration on so many levels. You never know somebodies story…

Reminder there is 1 session at 7am, followed by breakfast.
We will announce the IN-BOX Open Team Winners.
Thank you all for your patience and support over this difficult time.

Partner workout:
Two rounds for max repetitions:
4 minutes:
Max Push-ups/Deadhang
Rest 1 minute
4 minutes:
Air Squats/Overhead dumbbell hold (2 x 22.5/15kg)
Rest 1 minute
4 minutes:
Kettlebell Swings 24/16kg/Front Sandbag hold

*One partner must hold static movement for repetitions to be accumulated.

IN-BOX OPEN BBQ BREAKFAST – SATURDAY (Following 7am class)
We will be hosting a BBQ breakfast this Saturday morning to crown the Winning team from the IN-BOX OPEN.
At this stage we are looking to run 1 big session at 7am, with BBQ breakfast to follow.

For time:
500m Row
30 Dumbbell Shoulder to Overhead 2×22.5/15kg
20 Toes to bar
1000m bike
30 Dumbbell Shoulder to Overhead 2×22.5/15kg
20 Toes to bar
Run 560m
30 Dumbbell Shoulder to Overhead 2×22.5/15kg
20 Toes to bar

Photo: A huge thankyou to Nata for taking on extra sessions and keeping the gym running over the past few weeks. We are so grateful to have you as part of our coaching team.

A. Deadlift
3-3-3-3-3-3-3 *Build in load, heavy not maximal (Working on eggshells)

B. Five x 2 minute rounds (20 minutes)
15 Deadlift 80/50kg
Max Burpees over barbell

Rest 2 minutes
* Complete 60 second plank during rest break.

A. Front Squats 5-5-5-5-5
*Increase/hold load as movement allows

B. EMOM x 16 minutes (4 rounds)
Min 1: 40 Double-under (30 seconds) + Max meter handstand walk
Min 2: Front rack Sandbag carry 30m
Min 3: 10 Wallball + 10 Pistols
Min 4: Rest

*Scale for Handstand walk- Handstand hold/decline shoulder taps
Scale for pistols: Goblet Squats 22.5/15kg

Photo: Kirthi. So proud of this lady!! Choosing to make a positive change – showing up for herself, committing to the IN-BOX Open and challenging herself. Keep up the great work!!!

For time:
15 Bar Muscle-ups
15 Power Cleans 70kg/47.5kg
Run 400m
12 Bar Muscle-ups
12 Power Cleans
Run 400m
9 Bar Muscle-ups
9 Power Cleans
Run 400m
6 Bar Muscle-ups
6 Power Cleans
Run 400m
3 Bar Muscle-ups
3 Power Cleans
Run 400m

*Advanced athletes 70/47.5kg
Intermediate: 60/40kg + Reduced volume Bar Muscle-ups (10-8-6-4-2)(5-4-3-2-1), then Chest to bar pull-ups/pull-ups.
*25 minute cap

Come & join us for an Open Gym session from 4pm-5pm.

Hope to see you then.

Both 7am & 8am sessions will be running.
Chloe will be completing this workout in the 8am session for anyone keen to join her.
*Please remember suitable scaling options will be available.

“Encroachment”
For time (15 minute cap):
3 Wall Facing Handstand push-ups
3 Dumbbell Front Rack Lunges 22.5/15kg
6 Pistols
6 Wall Facing Handstand push-ups
6 Dumbbell Front Rack Lunges 22.5/15kg
12 Pistols
9 Wall Facing Handstand push-ups
9 Dumbbell Front Rack Lunges 22.5/15kg
18 Pistols
12 Wall Facing Handstand push-ups
12 Dumbbell Front Rack Lunges 22.5/15kg
24 Pistols
15 Wall Facing Handstand push-ups
15 Dumbbell Front Rack Lunges 22.5/15kg
30 Pistols
– Rest 2 minutes-
15 Deficit Handstand Push-ups 4/2″
15 Double Dumbbell Overhead Walking Lunge 22.5/15kg
30 Pistols
12 Deficit Handstand Push-ups 4/2″
12 Double Dumbbell Overhead Walking Lunge 22.5/15kg
24 Pistols
9 Deficit Handstand Push-ups 4/2″
9 Double Dumbbell Overhead Walking Lunge 22.5/15kg
18 Pistols
6 Deficit Handstand Push-ups 4/2″
6 Double Dumbbell Overhead Walking Lunge 22.5/15kg
12 Pistols
3 Deficit Handstand Push-ups 4/2″
3 Double Dumbbell Overhead Walking Lunge 22.5/15kg
6 Pistols

Intermediate Scale: Dips/Push-ups, Goblet Squats

A. Snatch Technique (Increment in load)
5-5-5-4-4-3-3-2-2

B. Increment for 15minutes:
2 Power Snatch
2 Overhead Squats
40 Double-unders
4 Power Snatch
4 Overhead Squats
40 Double-unders
6 Power Snatch
6 Overhead Squats
40 Double-unders
etc… continue with format

Adv. 50/35kg
Int. 40/30kg
Beg. 20/15kg