Hope you all stayed safe out there today!
Remember this week to get signed up for the Olympic Lifting Club.
Starts this Saturday, January 25th at 9am. Two sessions per week, Saturday at 9am and Tuesday at 630pm, for 8 weeks with a mock competition at the end of the 8 weeks. The cost for this program is $125 and we will only be accepting 8 participants. Must have at least 3 months of CrossFit or lifting experience.
CrossFit - 6/12/330/430/530
3mins on - 3mins off x 3 rounds
50’ Double DB Lunge
10 DB Thrusters
ME Burpees over the Parallette
After a solid warmup working on stability and mobility we will get right into some work on our conditioning with a purpose. Walk with your eyes up and your heart full and then move efficiently through your thrusters breathing through each rep and then get after it with your burpees keeping a smile on your face as you embrace the pain.
3 Rounds - alternating movement with a partner
40sec weighted Plank
20 Strict Situps
10 Strict Leg Raises/Knee Tucks
After our workout grab a partner and get to work strengthening up that core.
LiveFit - 9am
45on - 15off x 4 rounds
Row for metres
Lower Body/Upper Body Strength
5min AMRAP - Slow and steady wins the race
5 Strict DB Press
Move efficiently and with a purpose on this one.
Adaptive - 1030am
Pullups - 5sets of 3reps
WBS - 5sets of 10reps
Try to use a heavier ball this time around
10 Shuttle Wheels
20 Ball Slams
CrossFit 101 - 730pm
Strict Press - 3reps x 3sets
Push Press - 3reps x 3sets
Push Jerk - 3reps x 3sets
After reviewing the strict press and push press we will get right into the push jerk and learn how to practice this super efficient movement. At first you may find it awkward, but it will help with your Olympic Lifting once we really dive into that.
Ring Dip Support - Ring Dips - Box Dips
We will also learn how to support yourself on the rings and how to get into some work on our box dips.
6 Shuttle Runs
15 Ball Slams
18 Lateral Hops
Something a little long to work those lungs and your upper body.
- Team 782