CrossFit – Sat, Feb 11

CrossFit Inventive – CrossFit

• 125g fresh blueberries

• 100g canned Coles Brand Pitted Cherries in Syrup, drained

• 150g Coles Brand Summer Berry Yoghurt

• 2 tsp Coles Brand BlackChia Seeds

• 8 ice cubes

• —

• Step 1

  Placeblueberries,cherries,yoghurt,chia seedsandice cubesin a blender.

• Step 2

  Blend for 1-2 minutes or until smooth and frothy. Divide between two 250ml glasses and enjoy.

Warm-up

20 Scorpions F/B

30s Lower Back/Hipflexor e.s

30s Spiderman e.s

30s Twisted Cross e.s

30s Front Rack e.s

30s Wrist

—

ACTIVATION

P1:

15 Banded Press (both hands on band]

1 Wall Walk

5 Scap Pulls

5 Kipping Knee Raises To Chest

P2:

20 Banded Good Mornings

5 Ring Rows

3 Ring Dip Negatives/5 Push-up Negatives

{swap}

—

Barbell:

5 Power Snatch Each

5 SDHP Each

Build To Load.

—-

Partner WOD (Share Workload Evenly Throughout) (AMRAP – Rounds and Reps)

[33 minute running clock]

AMRAP 15:

2 Wall Walks

8 Power Snatch 50/35kg

14 Toes To Bar

20 Calorie Row

Rest 3 Minutes Into….
[ Record Score In 3 Min Rest Break]

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Calorie Ski Erg

14 Ring Dips

8 Barbell SDHP 50/35kg

4 Chin-ups

—
SUBS WOD 1:

WALL WALKS

– Close to the wall as possible

– 2 Inchworm 1 Push = 1 Wall Walk

– 4 Alt DB Plank Rows = 1 Wall Walk

POWER SNATCH

– Reduce Load

– 2 Alt DB Snatches = 1 Rep

– Power Clean

TOES TO BAR

– Toes as high as possible

– Knee raises

– Abmat Sit-ups x 2 = 1 Rep

20 CAL ROW

– Same on any machine.

SUBS WOD 2:

20 CAL SKI

– Same on any machine

RING DIPS

– Banded Ring Dips

– Stationary Ring Dips

– Box Dips x 2 + 1 Rep

– 4 x banded tricep ext = 1 Rep

BARBELL SUMO DEADLIFT HIGH PULL

– Reduce Load

– Use Kettlebell

CHIN UPS

– Use Bands

– Jumping Chin -up

– Ring Rows x 2