MOBILITY

 

Complete crossover symetry program

 

 

SKILL/STAMINA

 

2 rounds for repetitions of:

2 minute Max rep Double Unders

1 minute rest

 

WOD

 

3 - 400m Run (40 seconds rest in between)

4 - 300m Run (30 seconds rest in between)

5 - 200m Run (20 seconds rest in between)

 

You should be 75% + on each run, around the same pace you would run to set a 1 mile personal best.

 

COMPETITORS TRAINING - Kicking off at 9:30 this morning.

 

These days are fun, come in and have a play around with the crew, lots of coaches on hand to help you along the way.

 

OPEN BOX - Today is FREE to anyone keen to have a go, 9:00am - 12:00pm

 

SKILL

 

1-5 Muscle ups

E.M.O.M for 10 minutes

 

STRENGTH (5/3/1 PGM)

 

Shoulder Press

 

WOD

 

3 rounds for time of:

20 Pull ups

60 Air Squats

20 Burpee Box Jumps - 10/8 planks

 

CLEAN AND JERK

 

Work up to a heavy Clean and Jerk

 

STRENGTH (5/3/1 pgm)

 

Deadlift

 

WOD

 

0:00 - 12:00 min

5/4/3/2/1 Snatches - 60/40kg (70/45kg) 

200m Run

 

15:00 - 25:00 min

30 Shoulder to Overhead - 60/40kg

30 Double Unders

20 Shoulder to Overhead - 60/40kg

20 Double Unders

10 Shoulder to Overhead - 60/40kg

10 Double Unders

 

STRENGTH (5/3/1 pgm)

 

Bench Press

 

SPEED

 

4 rounds for time of:

60m Run

12 Push ups

8 Deadlifts - 85/60kg (70/50kg)

 

WOD

 

"CrossFit Games Open 13.3"

 

A.M.R.A.P in 12 minutes of:

150 Wall Ball Shots - 20/14lb (14/8lb)

90 Double Unders (180 Single Skips)

30 Muscle ups  (Pull ups)

HAPPY AUSTRALIA DAY!!

 

We will be closed today and re-opening as normal tomorrow morning for the 6:30am class.

 

Enjoy this beautiful day, only 4 weeks till Opens.

 

 

SNATCH

 

Overhead Squat - 1/1/1

 

Then,

 

Snatch Grip Deadlift - 2/2/2 (Above your personal best Snatch)

 

Then,

 

Snatch - 3/3/3

 

STRENGTH (5/3/1 pgm)

 

Back Squat

 

WOD

 

A.M.R.A.P in 6 minutes of:

10 Hang Power Clean - 60/40kg (70/45kg)

10 Wall Ball Shots - 20/14lb

 

2 minutes rest, then

 

A.M.R.A.P in 5 minutes of:

8 Hang Power Cleans - 50/35kg (60/40kg)

8 Kettle Bell Swings - 24/16kg

 

2 minutes rest, then

 

A.M.R.A.P in 4 minutes of:

6 Hang Power Cleans - 42.5/...

TEAM TRAINING - Due to the Riot competition this weekend open training won't be on today.

Team Training will be back as normal next Saturday.

 

OPEN BOX - Today will still be Open and Free to those casual CrossFitters looking for a weekend hit out.

I don't recommend coming in today though if you are in experienced in CrossFit, we will only have a skelton staff on due to the competition.

Cheers all, see you next week!  

 

 

SPEED

 

3 rounds not for time of:

50 Double Unders (100 Single Skips)

10 Ring In/Outs

10 Weighted Sit ups - 10/5kg

 

Time Cap: 12 minutes 

 

WOD

 

"Choose Your Poison"

1200m Run - 1500m Row - 3km Ride

3 mins rest

1000m Run - 1250m Row - 2.5km Ride

2:30 mins rest

800m Run - 1000m Row - 2km Ride

2:00 mins rest

600m Run - 750m Row - 1.5km Ride

1:30 mins rest

400m Run - 500m Row - 1km Ride

1:00 min rest

200m Run - 250m Row - 500m Ride

 

For time.

 

CLEAN AND JERK

 

Min 1: 1 Clean, 6 Jerks - 60/40kg (52.5/35kg)

Min 2: 2 Cleans, 5 Jerks - 60/40kg

Min 3: 3 Cleans, 4 Jerks - 60/40kg

Min 4: 4 Cleans, 3 Jerks - 60/40kg

Min 5: 5 Cleans, 2 Jerks - 60/40kg

Min 6: 6 Cleans, 1 Jerks - 60/40kg

 

STRENGTH

 

Shoulder Press

 

WOD

 

"Elizabeth"

 

0:00 - 15:00 min

21/15/9 of:

Power Clean (Squat Cleans) - 62.5/42.5kg

Ring Dips

 

15 min >

12/9/6 of:

Pull ups

Wall Ball Shots - 20/14lb

 

 

 

 

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Email: Clubrevive@gmail.com
 

Location​​​​​​: 5 Young St Lithgow, NSW, 2790.

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