Posts tagged bootcamp parramatta
Workouts October 23 - 28

Monday

Warm Up
3 Rounds
5 Passovers
5 Squat Passovers
5 Prone Passovers
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance


A/  Skill
Snatch
EM x 15
2 x BTN SG Push Press + Snatch Balance* 3 second hold in catch. 

B/AMRAP 8
10 C2B Pull Ups
12 OHD Squats 40/27.5

*Scale to Pull Ups/ jumping Pull Ups  as req


Tuesday

Warm Up
Coaches Choice


A/5 RFT
40/30  Cal Row
30 Wall Balls
20 Burpees
*35 min Cap


Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position


A/  Skill
Clean & Jerk
EM x 15
2 x BTN Split Jerks * 3-second hold in catch
-take from rack

B/4 RFT
12 Hang Squat Cleans  60/42.5
8 Bar Muscle Ups

*Scale jumping bar Muscle Ups
12 Min time Cap


Thursday

Warm Up
3 Rounds
100m SA farmers Carry 50/side
200m Row @3
10 Alt T Push Ups


A/Rope Climb Skills
Feet Progressions

B/ Teams of 3
AMRAP 20
Teams of 3
P1. 20/14 Cal Bike
P2. 400/300m Run
P3. Rope Climbs.

Score is rope climbs completed


Friday

Warm Up
3 Rounds
10 Passovers
10 Alt Shoulder Taps
30 sec Double KB Overhead Hold


A/For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 70/50
20 jerks 70/50
10 push presses 70/50
* Scale weight to 80% off 1RM


Workouts October 16 - 21

Monday

Warm Up
3 Rounds
10 Squats
10 Push Ups
10 Pass Overs
+
Barbell Warm Up
3 Rounds
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatches
5 BTN Snatch Press
5 Snatch Balance

A/  Testing
Snatch
EM x 15
1 x  Snatch
Build to a heavy rep

B/AMRAP 8
4 Deadlifts 140/95
6 Bar Muscle Ups

*Scale weight and to Jumping Bar Muscle Ups as req


Tuesday

Warm Up
Coaches Choice

A/Testing
 E2M x 12
a.200m Run
b.30 Cal Bike
c. 40 Cal Row 

*AMREP Burpees in remaining time of each round
*Score is total burpees.
Scale to
a.150m Run
b. 20 Cal Bike
c. 30 Cal Row
 

Wednesday

Warm Up
Barbell Warm Up
+
Jerk Feet Position

A/  Testing
Clean & Jerk
EM x 15
1 x  Clean & Jerk
Build to a heavy rep

B/4 RFT
20 Shoulder to Overhead 40/27.5
15 Toes To Bar

*Scale to knee raises as req
10 Min time Cap


Thursday

Warm Up
Ankle & Hip Mobility
Structured

A/ Skill
Single leg squat Progressions

B/ For time
60 single-leg squats, alternating
50 wall-balls 20/14
40 box jumps, 24-in. box
30 deadlifts 80/55
20 power cleans 80/55
10 front squats 80/55

*18 Minute Time Cap
https://journal.crossfit.com/article/the-pistol
 

Friday

Warm Up
Rowling

Partner  WOD
AMRAP 25
25 steps Single Arm Overhead Lunge 17.5/12.5
25 Cal Row
25 DB Weighted Sit Ups 17.5/12.5

Partners alternate between movements although cannot partition reps.

Re Test Week October 9 - October 14

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups
A/
AMRAP 9
10 DB Squat Cleans 40/25
15 Pull Ups *  
20 Sit Ups
into
AMRAP 9
10 Cal Bike
15 Push Ups
20 Squats

Score total reps
*Scale to jumping pull ups.
 

Tuesday

Warm Up
Durante Core
A/
5 RFT
400m Run
20 Wall Balls 20/14
10 Burpee Box Overs 24/20

35 min time Cap
 

Wednesday

Warm Up
Coaches Choice


A/ 
Partner WOD
For Time
100 Double Unders
1000m Row
150 Double Unders
1500m Row
200 Double Unders
2000m Row

*Partition as req
35 min time cap
 

Thursday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/Re - Testing
Build to a Push Press 3 RM in 15 mins

B/Testing
“Grace”
For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps
https://youtu.be/mqnF7j9coes
 

Friday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/Re -  Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack
 

Workouts October 3 - October 6
tumblr_omqtxl9hHD1r64bp4o1_500.jpg

Monday

Public Holiday Closed - Enjoy and easy day off or get active and sweaty outdoors.


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10 Seated Arnold Presses
B2/ 10 x BB Bent Over Row
B3/ Rest

C/ CrossFit Team series event 5
AMRAP 10
3-6-9-12-15 etc synchronized burpee box jump-overs
3 synchronized deadlifts 102/70 

*Scale to burpee box step overs and deadlifts to 70/48
https://games.crossfit.com/workouts/teamseries/2017/5
 

Wednesday

Warm Up
Durante Core

A/ Kipping Pull Up
-Active shoulders
- Beat Swing
- Beat swing + Pull
- Band spotted Kip
-Kipping Pull Up
-Butterfly Pull Up

B/ CrossFit team series Event 8
For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

25 minute Cap
https://games.crossfit.com/workouts/teamseries/2017/8 


Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch

A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x cyclist squats
B2/ 20m Walking lunges
B3/ rest

C/ 21-15-9 Dumbbell snatches 22.5/15
Bar muscle-ups 

*Scale to C2B, Pull Ups or Jumping Pull ups
15 min time cap
 

Friday

A/ 
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

https://games.crossfit.com/workouts/teamseries/2017/7
 

Workouts September 25 - September 30

Monday

Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups 

-Strict Ring Muscle Up practice & Demo
A/Power Clean build to a heavy in 10 mins


B/CrossFit Team Series Event 3
For time:
50 synchronized wall-ball shots
30 cleans, 60/45.
50 synchronized wall-ball shots
20 cleans, 85/60
50 synchronized wall-ball shots
10 cleans 100/70

Time cap: 12 minutes
https://games.crossfit.com/workouts/teamseries/2017/3 


Tuesday

Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups
A/E2M x 5
5 x Push Press @ add weight from last week

EM x 9
B1/ 10/ Side Half Kneeling Landmine Press*
B2/ 10 x Seated Rear lateral DB Raise**
B3/ Rest

 C/CrossFit Team Series Event 1
9-15-21
Synchronized thrusters 45/30
Synchronized bar-facing burpees

Time cap: None
https://games.crossfit.com/workouts/teamseries/2017/1?division=502&workout_type=rx
 

Wednesday

Warm Up
3 Rounds
10m Bear Crawl
10 Pass Overs
10 Kneeling Thoracic Stretch 5/side

A/ Skill -
TTB Progressions
Kipping
Knee Raise
Feet to target
TTB

B/ CrossFit Team Series Event 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total
Time cap: None

https://games.crossfit.com/workouts/teamseries/2017/4
 

Thursday

Warm Up
3 Rounds
30 seconds @ each
Squats
Lateral Step Ups
Samson Stretch
Z Stretch
A/E2M x 5
5 x Front Squats @ add weight from last week

EM x 9
B1/ 10 x DB Step Ups @ approx knee height
B2/ 10 x Back Squats
B3/ rest

C/ AMRAP 10
15/10 Cal Bike
200m Run
 

Friday

Warm Up
Burgener warm Up
+
Double Under Practice
20 mins total time


A/CrossFit Team Series Event 2
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 45/30
120 double-unders, each, relay

Cap: 15 minutes

https://games.crossfit.com/workouts/teamseries/2017/2
 

Saturday  

Partner AMRAP 40

400m run together

40 D-ball cleans

40 Box jumps

40 Pushups