The week starting Sept 24th

Next weeks training Monday Sept 24th:

 

Monday:

Strength:

Deadlift 5x5

Accessory:

Reverse Lunge 3x8

 

Conditioning:

4 mins AMRAP:

8 Thrusters 42.5kg

8 Burpees Over The Bar

Rest 4 mins

4 mins AMRAP

8 Wall Balls

8 Pull Ups

 

Tuesday:

Strength:

Bench Press 3x3 (Add 1-2.5kg’s to last week)

1x20 Reps (Add 1-2.5kg’s to last week)

Accessory:

Dumbell Chest Press 3x8

 

Conditioning:

‘Cardio Corner’

TOWEL REQUIRED

2 Rounds of:

1 min:

Ski Erg

Assault Bike

Row

Bike Erg

Dumbell Snatch

Burpee Box Jump Overs/Step Ups

Toes To Bar

1 min rest between each movement.

 

Wednesday:

Strength:

Weighted Pull Ups 3x3

Conditioning:

20 min AMRAP

AB’s BLAST:

3 Rounds of:

40 on/20 off:

Hollow Hold

Med Ball Sit Ups

Russian Twist

L-Sit Hold

(Sub in Evil Wheels at any time)

 

Thursday:

Strength:

Clean & Jerk 10x1

Accessory:

High Pull 3x2

Conditioning:

3/6/9/12/15/18/21

Power Snatch 50/30kg

Push Ups/HSPU

 

 

 

Friday:

Strength:

Back Squat 3x3 (Add 1-2.5kg’s to last week)

Accessory:

Weighted Step Ups 3x8 reps

 

Conditioning:

2km Row

30 Pull Ups & Dips Or Ring Muscle Ups

 

 

 

Saturday:

Mallow Mania 8

Gym Opens at 9.00am – workout 1 revealed at 9.05am

Heat 1 Starts at 9.31am (If you’re late for your heat the show goes on without you)

 - Finishes at lunchtime.

 

Mixed Teams of 4 athletes will be published on Thursday.

Heat List published on Friday.

Workouts revealed on Saturday morning a few minutes before each workouts starts.

‘CrossFit prepares you for the unknown and unknowable’- Greg Glassman. CrossFit founder and owner.

 

To register please write your name on the whiteboard in the corner of the gym. 33 people registered so far.

 

 

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