82-86 CLARKE ST,SOUTH MELBOURNE,VIC 3205,AUSTRALIA
 |
 info@CrossFit3000.com
 |
 +61 401 015 711
 

Workout Of The Day

Home
Workout Of The Day
06 Aug / 2014

Thursday 7th August

By There are no tags 0 comments

A. Push Press

5 – 5 – 5 – 5 – 5

B. AMRepAP in 15 Mins of:

Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees

**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.

or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’

Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.

05 Aug / 2014

Wednesday 6th August

By There are no tags 0 comments

The ‘Open Test’ (Courtesy of CF New England)

AMRAP in 20mins of:

50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups

This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.

This video has no training benefit, but its pretty sweet nonetheless.

04 Aug / 2014

Tuesday 5th August

By There are no tags 0 comments

A. Front 1 1/4 Squats

5 sets of 3 reps @ 70%

B. ‘Power’ Elizabeth

21 – 15 – 9 reps for time of:

Power Cleans @ 60/42.5kg
Ring Dips

or C. AWOD: CF Games 21-15-9 Complex @ 60/42.5kg

For time:
8 x Deadlifts (60/42.5kg)
7 x Cleans (60/42.5kg)
6 x Snatches (60/42.5kg)
8 x Pull-ups
7 x Chest-to-bar pull-ups
6 x Bar muscle-ups

6 x Deadlifts
5 x Cleans
4 x Snatches
6 x Pull-ups
5 x Chest-to-bar pull-ups
4 x Bar muscle-ups

4 x Deadlifts
3 x Cleans
2 x Snatches
4 x Pull-ups
3 x Chest-to-bar pull-ups
2 x Bar muscle-ups

*15 Min Cut-Off

03 Aug / 2014

Monday 4th August

By There are no tags 0 comments

A. 8 x 200m

Men: on the 2.00
Ladies: on the 2:30

Record fastest and slowest intervals

B. 7 RFT of:

7 x Deadlift (80/55kg)
30 x DU

Finisher: Tabata Squats

01 Aug / 2014

Saturday 2nd August

By There are no tags 0 comments

‘Barbara’

5 Rds for total time of:

20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats

Rest 3 mins between rounds.

Can be scaled to 3 rds of above rep scheme, or 5 rds each being 10-20-30-40 reps.

31 Jul / 2014

Friday 1st August

By There are no tags 0 comments

A. Push Jerk

3 – 3 – 3 – 3 – 3

B. Pull & Push

3 rds for time of:

500m Row
2 x Strict Press (42.5/30kg)
4 x Push Press (42.5/30kg)
6 x Push Jerk (42.5/30kg)

Optional Scale up to (60/42.5kg)

30 Jul / 2014

Thursday 31st July

By There are no tags 0 comments

A. Helen

3 RFT of:

400m Run
21 x KB Swings
12 x Pull-Ups

Compare to 22 May 14

B. Back Squat

6 sets of 3 reps @ 90%

Mobility preparation to help you to run faster:

29 Jul / 2014

Wednesday 30th July

By There are no tags 0 comments

A. EMOM for 8 Mins complete:

1 x Hang Power Clean
1 x Power Clean
1 x Squat Clean

B. AMRAP in 14 Mins of:

7 x HSPU
30 x DU
7 x Ring Dips
200m Run

Or:
C. AWOD – For time:

150 x DU, 20 x MU, 150 x DU

28 Jul / 2014

Tuesday 29th July

By There are no tags 0 comments

A. Max Pull-Ups

Find your max pull-ups. Its time to test our pull-up progress. Your score is the maximum number of reps without coming off the bar.

B. 5 RFT of:

7 x Deadlift (100/70kg)
15 x Wall Ball (9/7kg)

C. Front Squat

6 sets of 3 reps @ 80-85%

26 Jul / 2014

Monday 28th July

By There are no tags 0 comments

A. Pause Snatch (Squat or Power)

5 x 2 @ 60-70% with ‘2-count’ pause at knee.

B. 2-Mile Partner Relay

In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.

C. 21 – 15 – 9 reps for time of:

Medicine-ball Cleans
Burpees


1 159 160 161 162 163 164 165 181