02 July 2017 – Reminder: WOD with a Friend next Sunday!

Our "WOD with a Friend" is next Sunday 9 July! Find out more details on our blog, sign up via Team up here and e-mail Coach Maria if you're bringing a friend!


WORKOUT OF THE DAY

CrossFit (11 am – Noon)

A) Weightlifting: Jerk
A1) Behind the head press from jerk stance: 5 x 3
A2) Jerk balance: 5 x 3
A3) Split jerk: Build to a heavy double, with a 3 second hold in each jerk receiving stance

B) Finisher
For time: 50 Burpees

Competition Class (9.30 – 11 am)

A) Strength: Density Back Squats
Complete 4 sets of:
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
30 seconds rest
5 Back squats
– Rest 3-5 minutes between sets

*Every set should be unbroken
*Start lighter than you think. We wil be repeating this for a few weeks so you will have chance to increase loads

B) Team Training
In teams of 6 (with only 3 athletes working at a time), 18 minute AMRAP of:
30 Synchro tyre flips
30 Synchro pull-ups
30 Synchro thrusters (40/30 kg)
30 Synchro toes to bar

Engine Work (8.30 - 9.30 am)

In Teams of 3, complete 5 rounds each of:
Movement A: 100m Farmers carry
Movement B: Assault bike or row, for calories
Movement C: Dumbbell thrusters, for reps

* Only one partner per station
* Partners rotate as a group as soon as their teammate completes the farmer’s carry

MOBILITY DRILL OF THE WEEK