August 28, 2022

Notice: Please can we remind all members that when using chalk to please apply it in the chalk buckets provided. It may seem small however it will help to keep the gym nice and clean. If you do choose to use chalk, please take an extra 2 minutes at the end of your workout to clean all the equipment you have used. Thank you in advance and we look forward to seeing you in the gym this week. Now on to the workouts!

This week will be a bit of a re-test week and we’ll look to push you on the skill work we have been doing throughout the previous weeks. Enjoy.

Monday

Barbell Conditioning
A)

3RM Clean and Jerk

B)

Gwen
15-12-9
UB clean and jerk

Base Strength

A)
Back Squat
On the 0: 10 Reps @ 67%
On the 3: 8 Reps @ 72%
On the 6: 6 Reps @ 77%
On the 9: 4 Reps @ 82%
On the 12: 2 Reps @ 87%

B)
4 Sets
10 split leg lunges each side
Super set
10-12 glute bridges good mornings 3 sec lower
Super set
20-30 goblet squats

C)
3 x max knee tuck hang

Tuesday

Bignastics

A) 3 x max effort strict dips
rest 90sec-2mins between sets

B)

20min AMRAP
1 strict pull up
10 box jump overs
add 1 strict pull up each round

Base Conditioning

6 min AMRAP
5,10,15,20….. kcals
6 burpees over the rower each round
Rest 2 mins

6min AMRAP
150m Run
15 sit ups
Rest 2 mins

Repeat from the start

Wednesday

Do you even Cardio?

In Pairs I go U Go
4 x 500/450m Row
6 x 300/275m Ski
10 x 100m Run

Base Strength

A)
Bench Press
3 sets of 5 reps at 70-75% (pause at chest and lock out)
1-5kg heavier than last week

B)
4 sets of 8-10 strict pull ups/ ring rows
aim to get 1-2 more reps than last week
C)
4 sets
chest support DB rows (on bench)
Super set
Barbell front raises

D)
90 sec max press up finisher

Thursday

Barbell conditioning

10-8-6-6
hang power snatch

8 Rounds for time
40 Double Unders
10 hang power snatch

Friday

Classic CrossFit

Every 4minutes x 6

15 push press
15 burpees over the bar
15 TTB
3min cap per round

Saturday

Harper
23min AMRAP

9 chest-to-bar pull-ups
15 reps, 60kg / 40kg
21 air squats
400-meter run

Sunday

Base Conditioning

Base Strength – Lower body