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Workout Of The Day

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Workout Of The Day
02 Jun / 2019

Handstand Cycle week 1

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

– Plated wrist circles

–Foam-roller TX complex

–Lat/Pec Min

–Scapula mobility with ball

– Hanging shoulder release

ACTIVATION

Superset 1:

i) 4×12 Lying Passthroughs

ii) 4×10 Scapula KB rotations

Superset 2:

i) 3×10 Dead bug extensions

ii) 3×15 Prone pelvic tilts

DRILLS

A) 4×8-10 Tempo Blocked Pushups

*15-20s tripod hold after each set

B) 4×10 Front plank to Downward Dogs

*30s hollow hold after each set

C) 4x10m Walking Scorpion Kicks

02 Jun / 2019

Monday – MG

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

15min AMRAP
21 Cal Row

12 x Strict HSPU

3 x Rope Climbs

rest 5mins, then…

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP
40 x Double Unders

20 x Sit Ups

20 x Russian KB Swings

01 Jun / 2019

Week 11 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (Heavy Single)

after 60%, take singles up in 3-5% increments until you reach the

heaviest good lift for the day

B: Clean and Jerk (Heavy Single )

after 60%, take singles up in 3-5% increments until you reach the

heaviest good lift for the day

C: Front Squat (4 x 2 @ 80%)

D: Clean Pull (4 x 3 @ 105%)

31 May / 2019

Saturday – WMG

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Announcements

Monday 10th June – 8 & 9am WODs only due to Public Holiday

CrossFit 3000 South Melbourne – CrossFit

Sole Cycle (3 Rounds for reps)

5min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans (70/47kg)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

5min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans (60/43kg)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

5min AMRAP:

15 Barbell-Facing Burpees

21 Power Cleans (52.5/38kg)

21/15 Calorie Assault Bike/Row

30 May / 2019

Friday – WM

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CrossFit 3000 South Melbourne – CrossFit

A: Push Jerk

5 – 4 – 4 – 3 – 3

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP
16 x 1 Arm DB Push Jerk (8/8)

30 x DU

C: Prowler Push

*In two teams, complete as many 20m laps as possible in 10mins. 1 lap = 1 rep

29 May / 2019

Week 11 of 12-Strength Development

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CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Pull + Snatch (4 x 2 @ 75%)

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

C: Snatch Grip Deadlift (4 x 2 @ 120%)

D: Back Squat (4 x 2 @ 80%)

29 May / 2019

Thursday – G

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

KB Snatch – 10 mins Skill Work or Max Reps in 5 mins

B: Metcon (AMRAP – Reps)

Complete AMRAP in 15 mins of:

5 x Strict L-sit Pull-Ups

10 x Ring Dips

16 x Pistols

20 x Abmat Sit Ups

C: Metcon (No Measure)

3 rounds of:

30s Hollow Hold (Rx = Handstand Hold)

30s Side Plank Left

30s Side Plank Right

30s V-Sit Ups

28 May / 2019

Wednesday – MG

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CrossFit 3000 South Melbourne – CrossFit

A: Metcon (AMRAP – Reps)

14min EMOM of:
Even: Row Max Cals in 45secs

Odd: 1-3 Rope Climbs (RX+ legless, RX++ stradle)

B: Metcon (Time)

4 RFT of:
15 x Pushups

15 x Walking Lunges

15 x Box Jumps

15 x Cal Row

C: Farmer’s Carry (200m outside)

27 May / 2019

Tuesday – M

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CrossFit 3000 South Melbourne – CrossFit

A: Clean and Jerk

2 – 2 – 2 – 1 – 1 – 1

B: Metcon (5 Rounds for time)

Every 2min for 5 rounds:
10 x Burpees

200m Run

C: Metcon (Time)

For Time:
10 – 1 reps of: T2B

1- 10 Reps of: Thrusters

26 May / 2019

Handstand Cycle – Test

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CrossFit 3000 South Melbourne – Gymnastics

Warm-up (No Measure)

MOBILITY TEST
-Shoulder range

-Seated Shoulder range

-Int/Ext Rotation

-Pec/Lat mobility

MOBILISE

-Tx/OH Tx

-Partner Pec stretch

-Pec Minor

-Kneeling Shoulder flexion

-Passthroughs

SKILL TEST

-HSH: max time

-Free standing HSH: max time

-HS walk: max distance


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