Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

Foot Locker

17th February 2020|

The theme on all our movements today is the elbows. The goal on the wallball is to keep the elbows high enough in the squat so that the triceps are parallel to the ground. When the elbows drop, we have to throw the ball a further distance from a poor position. Keep the elbows up and ball high. Same applies to the snatch as this keeps  the barbell close to the body.

WOD

” Foot Locker ”

5 Rounds:
9 Toes to Bar
15 Wallballs (9/6)

Directly Into…

5 Rounds:
9 Power Snatches (35/25)
15 Overhead Squats

CAP 18:00

AFTER PARTY

Back Squats

Set 1 (On the 0:00): 9 Reps @ 77%
Set 2 (On the 2:00): 7 Reps @ 84%
Set 3 (On the 4:00): 5 Reps @ 91%
Set 4 (On the 6:00): 3 Reps @ 96%
Set 5 (On the 8:00): 1 Rep @ 100%
Set 6 (On the 9:00): 1 Rep @ 102%
Set 7 (On the 10:00): 1 Rep @ 105-106%
Set 8 (On the 11:00): 1 Rep @ 105-106%
Set 9 (On the 12:00): 1 Rep @ 105-106%
Set 10 (On the 13:00): 1 Rep @ 105-106%
Set 11 (On the 14:00): 1 Rep @ 105-106%

  • Sets 1-4 completed “On the 2:00”
  • Sets 5-11 completed “On the 1:00”
  • Percentages Based on 5RM Back Squat

Fran

13th February 2020|

“Fran” is arguably the most well known CrossFit workout of all time

A simple, yet effective combination of thrusters and pull-ups that comes up once a year on CompTrain Class.

To complete the workout as written, we recommend having at least 21 pull-ups and thrusters unbroken when fresh.

For athletes who aren’t quite there, we can reduce the reps or weight, or choose from the list of pull-up variations that your coaches will recommend.

Strength 

In 15:00

Build to a heavy 2 RM Thruster

WOD

” Fran ”

21-15-9 reps of

Thruster (42.5/30)

Pull Up

Moscow Mule

12th February 2020|

With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals.
This is a great opportunity to turn the brain off and purely focus on effort.
When the score is the slowest interval, we often talk about making sure that we stay consistent across each set.
Today, if the same level of effort is there each round, the scores will take care of themselves.
Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the run to finish out each rounds.
During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round

WOD

” Moscow Mule ”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (32/24)

30 metre  Walking Lunge

15/12 Calorie Assault Bike

Score is SLOWEST ROUND

COOL DOWN

Quads Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

Swole Cycle

11th February 2020|

Strength 

In 13:00

3 RM Bench Press

Build to Heavy Set of 3

WOD

” Swole Cycle ”

Tabata:
Strict Pull-ups

Assault Bike Calories

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off Scoring: Reps

Underated

9th February 2020|

It’s the work that can’t be seen in the workout description that truly counts in this workout The opening 3 rounds essentially serve as a buy-in for what’s to come later

The challenge comes as the hang squat clean reps start to climb higher and the double under volume piles up

Move at a smooth pace early on that you see yourself holding 6+ minutes into this workout

Strength

1 RM Hang Squat Clean

Build to Heavy Single

WOD

” Underrated ”

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (60/42.5)

30 Double Unders
2 Hang Squat Cleans

30 Double Unders
3 Hang Squat Cleans

AFTER PARTY

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 76% Set #2 (On the 2:00)- 7 Reps @ 83% Set #3 (On the 4:00) – 5 Reps @ 90% Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100% Set #6 (On the 9:00) – 1 Rep @ 102% Set #7 (On the 10:00) – 1 Rep @ 104% Set #8 (On the 11:00) – 1 Rep @ 104% Set #9 (On the 12:00) – 1 Rep @ 104% Set #10 (On the 13:00) – 1 Rep @ 104% Set #11 (On the 14:00) – 1 Rep @ 104%