21 Sep 2014
Monday 22nd September
A. Bench Press
3 – 3 – 3 – 3 – 3
B. ‘No Rest for the Wicked’
AMRAP in 13 Mins of:
5 x Pull-Ups
10 x Push Ups
15 x Sit Ups
20 x Double Unders (or 10 x Attempts)
19 Sep 2014
Saturday 20th September
A. Manion
7 RFT of:
400m Run
29 x Back Squat (60/40kg)
or B. Partner Manion
7 RFT of:
400m Run (both run together)
29 x Back Squat (60/40kg) – Split reps between partners
*40 Min Cut off. Back Squats are off the rack.
18 Sep 2014
Friday 19th September
A. Row – Max Calories in 3 Mins
Rest 2 Mins
B. Run 400m
Rest 1 Min
C. Row – Max Calories in 2 Mins
D. AMRAP in 8 Mins of:
30 x DU (15 Att)
5 x Burpee to 6′ Target
100m Run
17 Sep 2014
Thursday 18th September
A. Power Snatch
3 – 3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
5 x Power Clean and Jerk (60/42.5kg)
10 x Pull-Ups
15 x Sit-Ups
or C. AWOD: ‘Amanda’
9 – 7 – 5 reps for time of:
Muscle Ups
Squat Snatch (61/42.5kg)
16 Sep 2014
Wednesday 17th September
A. Strict Press
5 x 5 @ 80%
B. 3 RFT of:
50 x DU (25 x Att)
15 x Over-Bar Burpees
10 x Push Press (52.5/35kg)
or C. AWOD – 3 RFT of:
75 x DU
15 x Over-Bar Burpees
7 x Overhead Squats (50/35kg)
15 Sep 2014
Tuesday 16th September
A. Pause Front Squats
4 – 4 – 4 – 4 – 4
B. 4 RFT of:
8 x Hang Clean and Thruster (42.5/30kg)
10 x Overhead Walking Lunges (20/10kg)
C. Tabata Russian KB Swings (32/24kg)
14 Sep 2014
Monday 15th September
Upcoming Social Event – Saturday 20th Sep from 2:30pm at Riverland Bar along the Yarra. Come along and socialise outside the gym (hopefully in the sun) and put names to any new faces. Partners are welcome.
A. EMOM 10 Mins:
Even – 5 x C2B Pull-Ups
Odd – 5 x Ring Dips
Or Up-scale to 3 x MU per minute.
B. AMRAP in 10 Mins of:
7 x HSPU
7 x T2B
7 x Pull-ups
C. Tabata Goblet Squats (16/12kg)
12 Sep 2014
Saturday 13th September
2RM CrossFit Total
For total weight:
2 RM Back Squat
2 RM Shoulder Press
2 RM Deadlift
You have a maximum of three attempts at a 2RM for each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold.
Think about/check your numbers and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
2 x 85%
2 x 90%
2 x 95%
Warmup schedule for Press:-
3 x 50%
2 x 75%
2 x 90%
Warmup schedule for Deadlift:-
2 x 60%
2 x 75%
2 x 85%
2 x 90%
Plan out your numbers using the above schedule before you hit the session.
11 Sep 2014
Friday 12th September
A. Hang Power Snatch
3 – 3 – 3 – 3 – 3
B. AMRAP in 12 Mins of:
15 x Calorie Row
10 x K2E
5 x Handstand Push Ups
C. 5 Mins to find:
Max Height Box Jump
10 Sep 2014
Thursday 11th September
A. Squat Clean
3 – 3 – 3 – 3 – 3
B. 3 RFT:
400m Run
15 Pull ups
12 Hang Squat Cleans (42.5/30kg)
or C. AWOD – For time:
15 x Clean & Jerk (60/42.5kg)
30 x Pull-Ups
400 Meter Run
10 x Clean & Jerk (60/42.5kg)
20 x Pull-Ups
400 Meter Run
5 x Clean & Jerk (60/42.5kg)
10 x Pull-Ups
400 Meter Run
