Spring Challenge starts next week!

sat

Love to see a cranking class......and not sure what Gerald's doing in the foreground.....

 

Ok ok, the END of next week, but it's still pretty darn close.

For those just joining us, have a quick read of last weeks blog post to catch up on why you should be a part of this.

If you're keen, here's what to do;

Firstly, decide which challenge.

Have you been training with us for a year or more, done one of our challenges already and just looking to step up the game leading into summer?

Or, you've got a fair idea about what you should and shouldn't be eating but could do with a few pointers and a little extra help?

Want to just have some fun, get outside the gym for some new challenges with your CrossFit buds?

Then you should sign up for the Team Challenge.

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Are you keen for the fun part, but at the same time, you could REALLY use some help sorting out a few bad nutrition habits once and for all, that you feel are holding you back from the performance and physique you could have.

Are you completely lost when it comes to nutrition, and are looking to build your knowledge and healthy habits from the ground up, so you have the foundations to continue on strong after the challenge?

Then consider signing up for the Nutrition Coaching.

Yes, there will be nutrition advice and resources for everyone in the Team Challenge too, but the Nutrition Coaching is for those who are looking for extra accountability, a chance to catch up with a coach and a small support group on a regular basis and take their health, fitness and body composition to the next level.  There will only be a handful of spots available in this group, as we want to make sure we can give you all the help you need.  To that end, you know there is no magic potion right?  So we only want people enrolling in this option if they are prepared to put in 100%.

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Finally, if you aren't a member of either CrossFitNZ or Reebok CrossFit 09, but are having a FOMO moment right now, this year we have a new challenge available.    Choose the Online Challenge if you'd like access to nutrition advice and resources, exercise programs to do at home or your own gym, and an online support group to motivate you, swap ideas with and connect with over this challenge.

FITNESS

Power Snatch
Work up to a heavy but good form 1.1.110-8-6-4-2
DB Snatch
Burpee
Strict Pullup
5 x 5, all heavy30-20-10 Russian Swings
500/400m Row after each round
Front Squat
5x5, buildBB Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 rounds
2 rounds, add weight
1 round, add weight
Rest 3mins between weights
3 press + 2 pushpress + 1 jerk
Work up to a challenging set5 DB Thrusters
10 Slamballs
10 Front Rack Walking Lunges
200m run
10 Lateral Plate Jumps
AMRAP in 15mins
Deadlift
Work up to a heavy 5rep setIn 1minute
10 Russian Swings
AMRAP Burpees
Rest 1min
5 rounds
500 m Row
40 Single Unders
30 Russian Swings
20 Box Jump
15 Thrusters
10 Hang Power Cleans
5 Wallwalks
10 Pushpress
15 Wallballs
20 Situps
25 Zercher Walking Lunges
30 Lateral Jumps
400m Run

PERFORMANCE

Power Snatch
9-7-5-3 unbroken10-8-6-4-2
DB Snatch 25/15kg
10 Pushups after each set
Pullup
5 x 1
Single Arm DB Press
5 x 3-530-20-10
Pullups
KB Swing 24/16kg
Box Jump 60/50cm
Front Squat
3x3, heavyBB Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 rounds @ 50% of 3RM
2 rounds @ 60%
1 rounds @ 70%
Rest 3mins between weights
Push Jerk + Split Jerk
Work up to a heavy set
Alternate with Ring Rows 3 x 10-15reps5 DB Thrusters 20/12.5kg
10 TTB
10 Front Rack Walking Lunges
200m run
30 Double Unders
AMRAP in 15mins
Deadlift
Work up to a heavy 5rep setIn 1minute;
5 Deads @ 80-90% of 5RM
AMRAP HSPU
Rest 1min
5 rounds
500 m Row
40 Double Unders
30 KB Swings 24/16kg
20 Box Jump
15 CTB Pullups
10 Snatch 60/40kg
5 Muscle ups
10 Pistols
15 Handstand Push Ups
20 Toes To Bars
25 OH Walking Lunges 20/10kg
30 Burpees
400m Run

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