COMPETITION TRAINING - 9:30 - 11:00am.

 

Train Hard, Train Fast, Train Right.

 

Saturday is an Open Box, so the session today will be free to newcomers.

 

SKILL

 

3 rounds of:

Max repetition Muscle ups in 2 minutes

2 minute rest

*If you're not hitting Muscle ups use a challenging band, if you're not getting banded Muscle ups work on strength; complete max repetition dips and strict Pull ups.

 

STRENGTH (5/3/1 pgm)

 

Deadlift

 

WOD

 

Teams of 3 complete:

2.4km Run (total)

300 Air Squats (2 poeple working at a time)

300 Sit ups (2 people working at a time)

1.8km Run (total)

200 Air Squats

200 Sit ups

1...

SKILL/STRENGTH

 

1 Strict and 2 Kipping Handstand Push ups (2 Strict/2-5 Kipping) E.M.O.M for 10 minutes

 

STRENGTH (5/3/1 pgm)

 

Bench Press

 

WOD

 

3 rounds of:

400m Run (at your 1 mile pace)

30 second rest

100m Run (Fast!)

3 minute rest

 

Then, A.M.R.A.P in 7 minutes of:

5 Wall Ball Shots - 20/14lb

3 Hand Release Push ups

1 Power Clean - 80/60kg

 

 

CLEAN AND JERK

 

Build to a heavy: Squat Clean/Front Squat/Jerk

10 minute time cap

 

STRENGTH (5/3/1 pgm)

 

Back Squats

 

WOD

 

"Masters League 16.1"

15minute CONTINUOUS CLOCK

 

A.M.R.A.P in 3 minutes of:
6 Pull Ups (Ring Rows)
6 box jumps 10/8planks


1min to find 1rm Cluster
 

A.M.R.A.P in 4 minutes of:
8 pull ups
8 Box Jump 10/8 planks


1min Find 2rm Clusters (T&Go)
 

AMRAP in 5 minutes of: 
10 Pull ups
10 box jump 10/8 planks


1min to Find 3rm...

OPEN BOX - Free CrossFit today under the supervision of up to 6 of our coaches.

 

COMPETITION TRAINING - From 9:30am - 11:00am

 

 

WOD 1

 

10 round for time of:

1 Rope Climb (Leg Less Rope Climb)

60m Run

 

WOD 2

 

 

3 rounds for time of:

12 Pull ups (6 Muscle ups)

24 Walking Lunge Steps

12 Burpees

24 Walking Lunge Steps

12 Hand Realease Push ups (12 Handstand Push ups)

24 Walking Lunge Steps

 

CORE

 

3 Minute Plank

1 Minute L-Sit

 

CLEAN AND JERK

 

E.M.O.M for 14 minutes

Odds: Squat Clean

Evens: Split Jerk (from the rack)

 

STRENGTH (5/3/1 pgm)

 

Shoulder Press

 

WOD

 

1km Run

30 Power Snatches - 40/30kg (50/35kg)

800m Run

30 Front Squats - 40/30kg (50/35kg)

600m Run

30 Shoulder to Overhead - 40/30kg (50/35kg

400m Run

30 Weighted Step ups - 15kg - 10 planks/10kg - 8 planks

200m Run

 

SKILL

 

E.M.O.M for 12 minutes complete:

 

Odds: 3-12 Toes to Bar

Evens: 10-50 Double Unders

 

STRENGTH (5/3/1 pgm)

 

Deadlifts

 

WOD

 

"Helen"

3 rounds for time of:

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

SKILL

 

Muscle up

*1-5 Muscle ups E.M.O.M for 10 minutes.

*If you're not hitting Muscle ups, E.M.O.M Kipping Skills or Transition drills. PUT THE TIME IN!!

 

STRENGTH

 

Bench Press

 

WOD

 

A.M.R.A.P in 18 minutes of:

20 Box Jumps - 10/8 Planks

12 Sit ups

100m Run

30 second rest

 

 

SNATCH

 

3/3/3 Snatch High Pull

 

-Then-

 

Hang Power (Squat) Snatch/Power (Squat) Snatch/Overhead Squat - E.M.O.M for 6 minutes

 

STRENGTH (5/3/1 pgm)

 

Back Squat

 

WOD

 

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

50 Shoulder to Overhead - 50/35kg (60/40kg)

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

 

 

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Contact Us:

Tel: (02) 6353 1272

Email: Clubrevive@gmail.com
 

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

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