Posts tagged gym parramatta
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 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