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CrossFit Craigieburn – CrossFit

CrossFit

Sumo Deadlift

3×5

Metcon (Time)

B.

Three rounds for time of:

400 Meter Run

15 Pull-Ups

20 Walking Lunges with 22.5/15 Dumbbells

Weightlifting

Metcon (No Measure)

A.

Snatch From Block

1 set x 3 reps @ 85%

85% of your one rep max snatch

B.

Barbell Hip Thrusts

3 sets x 8 reps

GO HEAVY. WEAR A BARBELL PAD

C.

Russian Leg Lifts

5 sets x 10 reps

Gymnastics

Metcon (No Measure)

Ring Strength Circuit

4 sets x reps

4 sets of the following: 5 Banded Inlocates, 10 Banded Muscle Ups, 10 Banded Crosspulls, 10 Banded Front Pulls, 10 Banded Reverse Pulls.

Strict Muscle Ups

8 sets x 3 reps

Box Support Cross Holds

6 sets

6 sets of 0:10′s Box Supported Cross Holds.

Inverted Cross Dumbbell Flyes

4 sets x 10 reps

Light to medium weight, nothing maximal.

Chest Supported Barbell Sweeps – Straight Arms

4 sets x 8 reps

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