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2019
Archive for: June
30 Jun 2019

Handstand Cycle week 4

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CrossFit 3000 South Melbourne – Gymnastics

Activation & Mobility

Strength

2 x 10 Scap KB rotations

3 x 8-10 Tuck Ups

3 x 8-12 Blocked Push Ups

Skill

– Handstand Push Up skill

– Handstand Walk skill

– Free Stand Handstand skill

30 Jun 2019

Monday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
20/15 cal Row or 15/12 cal Bike

40 x Double-unders

B: Metcon (Time)

5 RFT of:
10 x Clusters

400m Run/500m Row

C: Metcon (Weight)

Finisher
Z-Press

4 x 8/10

29 Jun 2019

Week 1 of 9- Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (4 Sets of 1 + 3 @ 100%/80%)

For each set, perform snatch pull at first %, then rest 1 min, then perform snatches at next %.

B: Clean and Jerk (3/60, 3/70, 3/80, 3/85,)

C: Clean Lift Off (4 x 4 @ 90%)

Lift and pause at knee for 3 seconds then control back down.

D: Back Squat (8 @ 50%, 4 x 6 @ 65%)

28 Jun 2019

Saturday – MGW

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CrossFit 3000 South Melbourne – CrossFit

A: Deadlift

3 – 3 – 3 – 3

*3sec to lower, then fast up

B: Metcon (AMRAP – Reps)

“Fight Club”

3 RFReps:
1:00 Thrusters (43/29kg)

1:00 Power Cleans (43/29kg)

1:00 Box Jump-Overs (24/20″)

1:00 Pull-ups

1:00 Assault Bike/Row Cals

*Rest 1:00 Between Rounds

27 Jun 2019

Friday – M

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CrossFit 3000 South Melbourne – CrossFit

A: 2k Row (Time)

Max Effort 2k Row

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
10 x DB/KB Push Press

10 x FR Lunges

100m Run

C: Bench Press

12mins to work to solid double for the day

26 Jun 2019

Week 1 of 9- Get Stronger Cycle

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Power Snatch (3 x 3 @ 60%)

Above the Knee

B: Hang Snatch (4 x 3 @ 75%)

Above the Knee

C: Snatch Pull (4 x 4 @ 90%)

D: Back Squat (8 @ 50%, 5 x 4 @ 65%)

26 Jun 2019

Thursday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (Time)

“Front Runner”
200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

*UB on BB

B: Metcon (Weight)

Strict Pull-Up Strengthening
3 x 8/10 at best Progression/Weight UB

25 Jun 2019

Wednesday – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (3 Rounds for reps)

“Lead Foot”
4min AMRAP:


27/21 Cal Row
, 27 Burpees, 27 C2B


*Rest 4 minutes


4min AMRAP:

21/15 Cal Row, 21 Burpees, 21 T2B


*Rest 4 minutes

4min 
AMRAP:


15/9 Cal Row, 15 Burpees, 15 Pull-ups

B: Metcon (Weight)

Hamstring Strengthening
Single Leg RDLs or Single Leg Glute Bridges

3 x 8 each leg

24 Jun 2019

Tuesday – GW

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP of:
2 x Ropeclimbs to 15′

5 x Push Jerk @ 65-70% of 1RM

B: Metcon (Time)

21 – 15 – 9 reps for time:
Alt DB/KB Snatch

2 x Alt Pistols

C: Metcon (AMRAP – Reps)

Tabata
V-Sits

23 Jun 2019

Handstand Cycle

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CrossFit 3000 South Melbourne – Gymnastics

Warm-up (No Measure)

Activation and Mobility Work

Activation

2×10 Scap KB rotations

3×8-10 Tuck Ups

3×8-12 Blocked Push Ups

Skill

-Handstand

-Scorpion kicks

-Shrug ups

-Walks

-Push Ups


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