Blog

Monday – short week

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Coming up this week….

We’re on a bit of a deload this week.  Lower volume, lower intensity for the most part, plenty of unilateral movement, with a dash of midline and posterior chain accessory work.  Back into it next week, then some baseline testing in anticipation of the Autumn Arsekicking.

Tuesday morning is your absolute last chance to complete 15.5.  Scores need to be submitted by 1pm.

Wednesday is an advance screening of Girl Friday.  Seeing as it’s Easter Friday, we’re tackling our monthly CrossFit Benchmark early.  This month you have a choice, either Grace (30 Clean and Jerks) or Isabel (30 Snatches).

Thursday we’re getting aerobic with a gym triathlon. 2km row, 200 double unders and a 2km run.   Who is the resident Bevan Docherty or Sam Warriner (only, stronger and more coordinated…) at CFNZ and RCF09??  And while you’re waiting your turn for an erg, there is a gymnastics strength circuit to work through…..

Friday is just the morning class at 930am.  We have a fun team chipper for you to tackle.

Saturday and Sunday we’re closed, then we’ll see you back on Monday at 4pm for a partner barbell complex to kick off the second short week.

FITNESS

Strict Pullups

4 x 5-8 reps

Pushups

4 x 6-12 reps

1. 10-25 Wallballs

2. 10-20 Box Jump Overs

3. 10-15 DBL KB Clean+Push Press

Alternating minutes x 12mins

Core Finisher

30 Band Good Mornings
30 Weighted Sit Ups
30 Supermans
30sec Hard Style  Plank Hold

PERFORMANCE

Strict Pullups

4 x max reps – 2

Ring Dips

4 x max reps – 2

1. 10-25 Wallballs

2. 10-20 Box Jump Overs

3. 10-15 DBL KB Clean+Push Press

Alternating minutes x 12mins

Core Finisher

30 Band Good Mornings
30 Strict TTB
30 Supermans
30sec Hard Style  Plank Hold

Friday 27 March

The final Open workout is announced at 1pm today.  As per usual, we’ll have all options available – Rx, scaled, and an alternative workout in case 15.5 is not anyones idea of a fun Saturday morning… We’ll have a spot of brunch on offer through the morning, thanks to our stalwart supporters Pure Delish, alwaysContinue Reading

Thursday 26 March

M3 DRILLS Tabata Inchworm hold/Arch 8 x 20s hold, 10s rest, alternate between. Run 200m Tabata Chin over bar/Ring Support (top) 8 x 20s hold, 10s rest, alternate between SKILLS, EM alternating x 12mins HS Walk Rope Climbs Shoot thrus Skin the cats CONDITIONING At 0mins: Run 1 Mile (at about 85% pace) At 10mins:Continue Reading

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