CrossFit Senior Teens Starts Tonight for Term 2 @ 4.15pm!!
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set.
then:
7 Min AMRAP:
7 Power Snatches (42.5kg/60kg)
14 Toes to Bar
Post weights and times to comments.
The Whole Life Challenge for the month of May begins this week!
If you want to be involved - check out the crew Facebook page or ask one of the coaches next time you are at the Box.
Back Squat
3-3-3-3-3-3
Then:
4 Rounds for Max reps of:
1 Min Max 10m Shuttle Runs
1 Min Max Wall Balls
1 Min Max KB Swings
1 Min Rest
Post weights and reps completed to comments.
Alternate between the following for a total of five sets:
1) 10 x Seated Dumbbell Press
2) Practicing Handstands Progressions and/or Handstand Push Up Progressions
Today's focus is on building strength & perfecting technique with full range of movement.
Then:
EMOM 10 Mins
5 Handstand Push Ups
10 Ball Slams (30lb/40lb)
Finisher: 1km Row for time.
Post weights and times to comments.
Box is Open for one session ONLY today at 9am
We encourage everyone to attend their local Dawn Service - The Mt Gambier Dawn Service will be held at the Vansittart War Memorial on Commercial St West at 6.10am.
ANZAC Day is a day that we pause to reflect and pay tribute to those who have served and continue to serve our Country.
Lest We Forget.
"WOOD"
5 Rounds For Time:
400m Run
10 Burpee Box Jumps (20"/24")
10 Sumo Deadlift High Pulls (30kg/42.5kg)
10 Thrusters (30kg/42.5kg)
1 Min Rest
No rest last round
Include rest in final time.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 reps to today’s heavy.
Then:
AMRAP 8 Mins:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (42.5kg/60kg)
Post weights and rounds completed to comments.
Every 2 mins, for 16 mins (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
then:
Every 5 mins, for 15 mins (3 sets for max calories):
90 seconds of Assault Bike
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
Post weights and calories to comments.
The Box is CLOSED today for the Public Holiday - enjoy the long weekend and we look forward to seeing you all tomorrow when we are back to our normal timetable!!
Check the video below which focuses on the basics of the Back Squat.
For time:
1000m Row
100 Air Squats
75 Kettlebell Swings (16kg/24kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats
800m Run
Post times to comments
Box Closed
From everyone at Blue Lake CrossFit we hope you have a happy and safe Easter.
See you tomorrow for our Easter WOD!!
Five sets of:
Barbell Z-Press x 5 reps
Rest 90 Secs
Weighted Strict Pull-Up x 5 reps
Rest 90 Sec
Build over the course of the five sets to today’s heavy 5-RM for both movements.
Then…
10 Min AMRAP:
40 Double-Unders
10 Alternating Dumbbell Snatches (15kg/25kg)
10 Chest-to-Bar Pull-Ups
Every 10 mins, for 30 mins (3 sets) for max cals/reps of:
2 Mins of Rowing (for cals)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for cals)
400m Run
Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
Post cals, reps and burpee box jump-overs to comments
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Rest 2 mins
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
1 Min of Strict Handstand Push-Ups x Max Reps
Then…
Against a 2-min running clock, complete AMRAP of:
10 Power Cleans (35kg/52.5kg)
10 Push Press (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets for max reps.
Post weights to comments
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Reverse-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 1 Min
The goal for today is to establish your 8-RM Bulgarian Split Squat.
Then…
For Time:
100 Wall Balls (6kg/10kg)
75 Double Unders
50 Alternating Dumbbell Snatches (15kg/25kg)
25 Burpees
20 Min Cap
Post weights and times to comments.
Take 10 Mins to build up to a heavy set of 5 reps of Strict Press
then complete 2 more sets at that weight - rest 2-3 mins between sets.
Then…
14 Min AMRAP:
14 Calories of Rowing
7 Thrusters (42.5kg/60kg)
7 Pull-Ups
Post weights, rounds and reps to comments
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 secs
Handstand Push-Ups x Max Reps
Rest 3 mins
Then…
8 Min AMRAP:
15 Kettlebell Swings (16kg/24kg)
30 Double-Unders
Post weights, rounds and reps to comments
Every 8 mins, for 40 mins (5 sets), for times:
15/20 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (42.5kg/60kg)
400m Run
Post times to comments
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 mins, for 6 mins (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
Then…
12 Min AMRAP:
3 Bar Muscle-Ups
6 Push Press (35kg/52.5kg)
12 Box Jumps (24″/20″
Post weights, rounds and reps to comment
