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Monday 17/7/17

CrossFit A. Bench Press 4 sets x 4 reps @ 80% B. Complete rounds of 21, 15 and 9 reps for time of: Assault Bike Calories Dumbbell Thrusters 22.5/15 Chest-to-Bar Pull-Ups C. Weighted Russian Twists 4 sets x 20 reps 4 sets of 20 reps weighted with a Kettlebell. (1 left + 1 right = […]

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Saturday 15/7/17

“CrossFit” A. Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Ring dips

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Friday 14/7/17

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 […]

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Thursday 13/7/17

“CrossFit” A. Toes to bar session RX – If base strength of 1+ toes to bar is there, work on linking. Scaled -You may choose one of each and rotate through 1 & 2. A1. 3-5 Sets of strict bar hang leg raise 3-6 repetitions (slow on the way down) A1. 3-5 Sets of bar […]

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Wednesday 12/7/17

“CrossFit” A. A1. DB Bench Press – Feet Elevated 3 sets x 10 reps Go heavy! Be safe. Perform as circuit with Hammer Curls A2. Dumbbell Hammer Curls 3 sets x 10 reps B. For time Three rounds of: 50 Double Unders 12 Dumbbell hang squat cleans 22.5/15 9 Dumbbell shoulder to overhead 22.5/15

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Tuesday 11/7/17

“CrossFit” A. Back Squat 2×3 @80% B. Every 2 minutes, for 20 minutes (10 sets) for times: 15/12 Calorie Row 15 Burpees over the Erg

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Monday 10/7/17

CrossFit A. Weighted Pull-ups (4×6 @15%) B. Barbell Row/Single Arm Dumbell Press (3 sets x 15 reps) C. 2 Rounds for time: 800m Run 3/2 Legless rope climbs

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Saturday 8/7/17

“CrossFit” A. Complete as many rounds and reps as possible in 8 minutes of: Row 350/250 meters 10 Front-Racked Alternating Reverse Lunges (60/45kg) Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Supinated-Grip Pull-Ups 10 Box Jump-Overs Rest 4 minutes, and then… C. Complete […]

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Friday 7/7/17

“CrossFit” A. Four sets for times of: Run 400 Meters 10 Deadlifts (315/215 lbs) 20 Chest-to-Bar Pull-Ups Row 500 Meters Rest 4 minutes

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Thursday 6/7/17

“CrossFit” A. Handstand pushup session RX – If base strength of 1+ Strict handstand pushup is there, work on efficiency on kip. Scaled -You may choose one of each and rotate through 1 & 2 A1. 3-5 Sets of bench press 4-6 reps AHAP A1. 3-5 Sets of ring dips 4-6 reps A1. 3-5 Sets […]

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