FRIDAY

Dave, Jess and #johnny

(A) 1 x Power Clean + 1 x Hang Squat Clean + 1 x Thruster

(B) 15-12-9
Power Clean: 50/35
Pull-ups
Box Jumps: 30/24

THURSDAY

#tbt to Christmas Eve workout "Eva"

(A) Hang Muscle Snatch - 4 Sets Of 4
Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

(B) Snatch
Build to a heavy double

(C) Lift Overhead (From floor - No racks)
Men Lift 1500kg Shoulder to Overhead
For Time - Options
30kg = 50reps
40kg = 38reps
50kg = 30reps
60kg = 25reps
71kg = 21reps

Women Lift 1100kg Shoulder to Overhead
25kg = 44reps
30kg = 37reps
35kg = 32reps
40kg = 28reps
45kg = 25reps

STRAIGHT INTO
(For Time)
800m Run
50 x TTB

NOTE: Complete your chosen Shoulder to Overhead option, then as soon as you finish your last rep go straight on to the run etc. Some reps have been rounded up so the minimum weight is lifted.

WEDNESDAY

Happy Birthday Christian.  13 today.

You make us laugh at least 5 times everyday!

A) Bench Press
5 Sets x 7 Reps

B) 4 Rounds For Time
9 Burpees
15 AKB Swing: 24/16kg
12 Deadlift: 70/50kg
9 Push-ups

MONDAY

Double Under's!

A) Back Squats
2x3 @ 75%
1x2 @ 80%
1x2 @ 85%
1x1 @ 90%
1x1 @ 95%

B)  12-9-7
Power Cleans: 60/40/35
C2Bs
Then go directly into:
7-5-3
Hang Power Cleans: 60/40/35
200m Run

FRIDAY

Some of our members enjoying those magical Zooper Dooper's 

after yesterday's 5.30pm class.

(A) "Wicked Clean Complex"
4 Sets building in load
1 Power clean
2 Hang squat clean
3 Push press
4 Power clean
5 Hang squat clean
6 Push jerk
7 Power clean
8 Hang squat clean
9 Split jerk
NOTE: Do the whole complex without dropping the bar

(B) For Quality
12 x Wall-ball: 6/4kg
10 x Wall-ball: 9/6kg
  8 x Wall-Ball: 12/9kg

(C1) "Fran Ladder" 7 mins
3-6-9-12-15...
Thrusters: 43/30/25kg
Pull Ups
(C2) 5min to find MAX Snatch complex
1 x Snatch + 2 x OHS

NOTE: The Snatch complex must be completed without dropping the bar between reps. Any type of Snatch is permitted.

THURSDAY

Aneesh during this mornings 6.00am session, Part 15.1A

Full explanation of standards click HERE
(15.1) 9min AMRAP
15 x Toes to Bar
10 x Deadlifts: 52/34/25
5 x Snatch: 52/34/25

15.1A
6 mins to find Max Clean and Jerk

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

Open Prep Extras
(1) Row 5 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

(2) Turkish Get Ups
5 each side (Build in load)

WEDNESDAY

#johnny

(A1) Bench Press 
6 Sets x 5 Reps
Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(A2) Handstand Walk between sets of Bench.

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/16
1/2 Gasser
12 x Box Jumps: 30/24

Open Prep Extras (Perform in any order)
(1) Sprint
50 Cal Row
10 Burpees over the rower

(2) Front Squat
1x5@65%
3x3@75%
2x2@85%

(3) Death By Rope Climb (From MU arm)
Start with 3 assent the first minute, then
Perform 4 the next minute, & so on until you run out of time.

TUESDAY

#jerf = just eat real food

(A) Clean Complex:
Power Clean + Clean + Push Press (no jerks)
Quickly build to a heavy
-THEN-
2x2@70%
2x2@80%

(B) 10 mins AMRAP:
10 Power Cleans: 60/40/35
15 Wall Balls: 9/6kg - 10/9ft
30 Double unders

MONDAY

(A) Back Squats
2x3 @ 70%
1x2 @ 80%
1x2 @ 85%
2x1 @ 90%

(B) 9 min AMRAP
8 Power Snatch: 40/30/20
8 Pull ups
8 Power Snatch: 45/35/25
8 pull ups
8 Power Snatch: 50/40/30
8 Pull ups
8 Power Snatch: 55/45/32.5
8 Pull ups
Max Reps Power Snatch: 60/50/35 in remaining time

Open Prep Extra’s
5 Sets each
(1a) 20 DUs + 5 HSPUs
(1b) 3 MUs + 5 Dips
NOTE: Perform 1 set of 1a then perform 1 set of 1b. Recover as needed between sets.

Barbell Conditioning

Some of Saturdays Open Prep Team

Thinking of participating in the CrossFit Open this year? Our Saturdays are a great option to prepare you for this wonderful experience. Everyone welcome. Click HERE for more info regarding the CrossFit Open.

Barbell Conditioning
Use one barbell and change weights during recovery period.

4 Snatches + 8 CJ: 50/35/25
3 Snatches + 7 CJ: 52.5/37.5/27.5
2 Snatches + 6 CJ: 55/40/30
1 Snatch + 5 CJ: 60/43/32.5
Recover 4 minutes
1 Snatch + 5 CJ: 60/43/32.5
2 Snatches + 6 CJ: 55/40/30
3 Snatches + 7 CJ: 52.5/37.5/27.5
4 Snatches + 8 CJ: 50/35/25
NOTE: There is 2 minutes recovery after every round, except between the rounds of 1 Snatch + 5 CJ (4 minutes)

FRIDAY

Really? Was there ever any doubt?!?!!!

A) Hang Power Clean + Power Clean + Push Jerk

In 4 lifts, Quickly build in load to something challenging.

-THEN-

2 Sets at 70%

2 Sets at 75%

2 Sets at 80%

B) 12min Rocket Ride

10 Thrusters: 35/25/20

30 Double Under's

10 Thrusters: 40/30/25

30 Double Under's

10 Thrusters: 45/35/30

30 Double Under's

10 Thrusters: 50/40/35

30 Double Under's

10 Thrusters: 55/45/40

30 Double Under's

10 Thrusters: 60/50/43

30 Double Under's

Then Max rep Thrusters: 65/53/43

Open Prep Extra’s (Can be done in any order)

(1) Strict Toes to Rings: 4 Sets x 5 Reps

(2) L-Sit: Accumulate 2min

(3) Ring Dips: 1 Set x MAX reps

-THEN- 4 Sets x 70-80% 

(4) Row 6 intervals of 40:20 aiming for 15/12 Cal

NOTE: Look in favourites of C2 Monitor for 40/20

THURSDAY

Oh, aaaaaaand you'll have to wait till tomorrow.....

(A) Snatch
Build in load to a Heavy Triple. These are not touch & go.

(B) For Time
25-20-15-10-5: RKB Swing: 32/24/20
3-6-9-12-15: Pull-ups

WEDNESDAY

 

Warming up before yesterdays class, the girls decided to try 

a synchronised Bar Muscle Up, 

tune in tomorrow to see what happened.......

(A) Bench Press
10 Sets x 3 Reps
NOTE: Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(B) BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
5 Rounds
8 x Burpee Box Jump: 30/24
8 x Deadlifts: 80/50/45
CASH OUT: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)

NOTE: The plate used for the OH Lunge must come from your Deadlift stash. So after completion of the lunges, you will load the plate on to your bar for the upcoming deadlifts. Once you complete the 5th round, you will then take it back off the bar & perform OH Lunges to finish.

Open Prep Extras
(1) Front Squat
3 X 3 @ 70%
1 x 5 @ 80%

(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

TUESDAY

Motley Crew.  Urban Dictionary meaning:

'An odd and often mismatched assortment of people/ 

a group of friends or teammates who don't seem like they'd work well together, 

but somehow they do.' hahaha

A) Squat Clean & Jerk
Build to a Heavy Double

B) For Time
21-15-9
Wall Balls
TTB
Power Snatch 50/35/30kg

MONDAY

(A) Back Squat
1 x 5 @ 60%
3 x 3 @ 70%
1 x 5 @ 80%

(B) 3 Rounds
Run 500m
9 x Hang Power Clean: 60/40/35
50 x Double Under's

SATURDAY

I am better than last year

I am better than last week

I am better than yesterday

(A) 3 Rounds x 3min
9 x Power Snatch: 50/35/28
12 x RKB Swings: 24/16
15 x Power Cleans: 50/35/28
MAX Reps of Box Jump Variation in any remaining time.
(3min RECOVERY BETWEEN ROUNDS)

ROUND 1 = Burpee Box Jump Overs: 24/20
ROUND 2 = Burpee Box Jumps: 24/20
ROUND 3 = Box Jumps: 30/24
NOTE: Score is number of Box Jump Variations

FRIDAY

Congratulations Ryan on becoming 2016 Australian Waterski Champion

(A) OHS - 2 RM
(B) OHS - 2 Sets x 5 Reps
NOTE: If your unable to perform OHS due to mobility issues, then the first part of this session will be used to improve your flexibility etc. The on duty coach can assist you with this.

(B) For Time
6 x Squat Clean & Jerk: 75/55/45
3 Rounds of Cindy
12 x RKB Swing: 32/24/20
3 Rounds of Cindy
6 x Squat Clean & Jerk: 75/55/45

Open Prep Extras
(1) 2 Rounds for Quality
10 x Bar OH Lunges: 50/35/30 (10 each side)

(2) EMOTM x 8
Odd - MAX Unbroken TTB
Even - MAX Unbroken BMU

(3) Row Interval x 5
1min on with 30sec recovery: 300m/250m/220m
NOTE: If your unable to maintain the distance on each interval, I still require you to row for maximum distance in the minute. You will find the settings for this workout under "Favourites" on the rowing monitor. Ask the on duty coach if your unsure how to locate it.

THURSDAY

(A) Every 1:30 for 10 Rounds
1 x Snatch, Build in load.

(B) For Time
Run 800m
50 x Box Jumps: 24/20
50 x Double Unders
  5 x Deadlifts: 130/90/75
Run 200m
35 x Box Jumps: 24/20
35 x Double Unders
  4 x Deadlifts: 130/90/75
Run 200m
15 x Box Jumps: 24/20
15 x Double Unders
  3 x Deadlifts: 130/90/75
Run 800m

WEDNESDAY

(A) Narrow Grip Bench
5 Sets x 12-15 reps

(B) For Quality
12 x Box Jumps: 24/20/20
10 x Box Jumps: 30/24/24
6 x Box Jumps: 35/30/24+

(C) 2 Rounds
10 x Squat Snatch: 50/35
20 x Burpees (Rabbit Style)
30 x Pull-ups
40 x Wall Balls: 9/6kg - 10/9ft

Open Prep extras
(1) Front Squat
5 Sets x 3 Building in load

(2) Gymnastics
3 Sets of Complex
3 Ring Muscle Ups + 5 Ring Dips

(3) Quality of movement
150 Double Under's + 15 Box Jump Overs

TUESDAY

(A) 3 Position Clean & Jerk - 6 x 1 - Build in load.
1 x Clean from floor
1 x Clean from below knees
1 x Clean from above knees
1 x Jerk
NOTE: Complete complex without dropping bar.

(B) 10min - Elizabeth Ladder
3-6-9-12-15-18-21-24...
Ring Dips
Power Cleans: 61/43/38


Open Prep Extras
Gymnastics
(1) EMOTM x 5
HSPU - Strict Deficit Unbroken

(2) WOD 2
21-15-9
Cal Row
Power Snatch: 35/25/20
NOTE: This is real light & meant to be super fast unbroken.

(3) 1000m Recovery Row

MONDAY

(A) Back Squat
6 Sets x 2 Build in load

(B) 10min Rocket Ride
10 Thrusters: 35/25/20
30 Double Under's
10 Thrusters: 40/30/25
30 Double Under's
10 Thrusters: 45/35/30
30 Double Under's
10 Thrusters: 50/40/35
30 Double Under's
10 Thrusters: 55/45/40
30 Double Under's
10 Thrusters: 60/50/43
30 Double Under's
Then Max rep Thrusters: 65/53/43

Open Prep Extras
3 Position Snatch 6x1 Build in load
1 x Snatch from ground
1 x Snatch below knees
1 x Snatch above knees

Gymnastics
5 Sets of complex
1 x Bar Muscle Up + 2 x C2B + 3 x Pull-ups