SNATCH

0:00 - 5:00min

Build to a heavy 1 Pause Overhead Squat (2 seconds)

5:00 - 10:00min

Build to a heavy 1 Snatch Balance

10:00 - 15:00min

2-3 sets of the complex:

Snatch Grip Deadlift/Hang High Pull/Hang High Pull/Hang Squat Snatch

*Building to around 60% of your max Snatch.

15:00min: 3 Snatches @ 60%

16:00min: 2 Snatches @ 65%

17:00min: 1 Snatch @ 70%

18:00min: 3 Snatches @ 65%

19:00min: 2 Snatches @ 70%

20:00min: 1 Snatch @ 75%

21:00min: Rest

22:00m...

WENDLER

Bench Press

GYMNASTIC CONDITIONING

Odds: Max Rep Strict Pull ups (30 seconds)

Evens: 40 Second Plank

E.M.O.M for 10 minutes

*Goal is 30+ Pull ups

WOD

10 Rounds for time of:

20 Air Squats

60m Run

1 Rope Climb

Time Cap: 16 minutes

WENDLER

Back Squat

GYMNASTIC CONDITIONING

5 rounds of

12 Kipping Handstand Push ups

Rest as needed between sets.

WOD

A.M.R.A.P in 9 minutes of:

9 Hang Squat Cleans - 50/35kg

6 Shoulder to Overhead - 50/35kg

Straight in to

6 minutes to find your max weight on the complex:

Squat Clean/Front Squat (2 second pause at the bottom)/Split Jerk

WENDLER

Shoulder Press

DOUBLE UNDERS

E.M.O.M for 5 minutes complete:

0:40 seconds of Max rep Double Unders

0:20 seconds rest

WOD

4 rounds of

A.M.R.A.P in 3 minutes:

200m Run

15 Box Jump Overs - 24/20"

Max Cal Ski/Bike OR Row in remaining time

3 minutes rest

Enjoy the chance to spend all day with your family and friends.

Enjoy this opportunity to rest your body (we have a big 4 weeks coming up).

Enjoy the fact that we are part of this great country.

I love this place!

*IN FRONT OF A RUNNING CLOCK COMPLETE:

0:00 - 15:00min

WENDLER

Shoulder Press

GYMNASTIC SKILL

17:00 - 21:00min

Bar Facing Burpees mechanics.

21:00 - 26:00min

With a partner complete 6 Bar Facing Burpees E.M.O.M

28:00 - 35:00min

GYMNASTIC CONDITIONING

21/15/9 - Burpees

5/3/1 - Rope Climbs

For time.

Time Cap: 7 minutes

42:00min ->

WOD

"Australia Day"

4 rounds for time of:

26 Pull ups

1 Deadlift - 120/90kg

17 Calories: Row/Ride/Ski

WENDLER

Back Squat

MUSCLE UP

0:00 - 6:00min

Muscle up practice

FOCUS

*Make your body long under the rings/bar.

*Press down hard on the rings/bar right up until hip pop.

6:00 - 12:00min

1-3 Muscle ups

E.M.O.M for 6 minutes

BARBELL CYCLING

15 Power Cleans - 50/35kg

1 minute rest

12 Power Cleans - 60/40kg

1 minute rest

9 Power Cleans - 70/55kg

For time.

Time Cap: 7 minutes

WOD

5 rounds for time of:

200m Run

15 Overhead Squats - 40/30kg

Time Cap: 13 minutes

WENDLER

Bench Press

GYMNASTIC SKILL

0:00 - 5:00min

Toes to Bar Kipping practice.

*We will be fine tuning your Toes to Bar during these 5 minutes, our aim is to make the movement more efficient to give you extra reps on your max set attempt.

5:00 - 8:00min

Max set Toes to Bar

GYMNASTIC STAMINA

Max set un-broken Strict Handstand Push ups

Wait until the start of the next minute then complete:

50 Kipping Handstand Push ups

for time.

*There will be scaled...

*Next week will be SKILLS WEEK. A major portion of our sessions will focus on improving your gymnastic skills and stamina.*

5 WEEKS TILL THE OPENS

MOBILITY

T-Spine foam roll - 2 minutes

1st Rib (La-Crosse Ball) - 2 minutes each side
Banded Shoulder Distraction - 1 minute each side

WENDLER

Shoulder Press

CONDITIONING

55 Thrusters - 40/30kg

For time.

Time Cap: 6 minutes

WOD

3 rounds for time of:

30 Wall Ball Shots - 20/14lb

30 Sumo Deadlift High Pull - 4...

WENDLER

Deadlift

GYMNASTIC CONDITIONING

10/8 OR 6

Burpees Over the Bar

E.M.O.M for 8 minutes.

WOD

E.M.O.M for 12 minutes.

Odds: 50 Double Unders

Evens: A.M.R.A.P Muscle ups (Chest to Bar Pull ups, Pull ups OR Riing Rows)

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Contact Us:

Tel: (02) 6353 1272

Email: Clubrevive@gmail.com
 

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

© Club Revive Crossfit Uplift

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Opening Hours:
Monday - Thurs 6:30am - 8pm
Friday - 6:30am  - 7:30pm
Saturday - 9am - 12pm