WOD # 1 – Conditioning “Partner Hammer“ 10 rounds for time: 5 Power clean, 60/40 kg 10 Front squat, 60/40 kg 5 Jerk, 60/40 kg 20 Pull-ups One athlete works at a time, completing a full round before tagging their partner to do the next round, (so that’s 5 rounds each) WOD # 2 – Conditioning
WOD # 1 – Strength For max load: Sumo deadlift 5-5-3-3-3 WOD # 2 – Conditioning For time: 30-20-10 Alternating DB power snatch, 20/15 kg Toes-to-bar * 12 min cut off ______________________________________________ Competition Training WOD (Optional) 4 rounds for max total reps: 30 sec HSPU 30 sec box jumps, 30/24″ * HSPU can be strict
WOD # 1 – Strength Every minute on the minute for 10 minutes For max load: 3 Squat clean thrusters WOD # 2 – Conditioning Team WOD For max distance in 20 min: Row * Working in teams of 4, one athelate working at a time, rotating in order * Rowing no less than 250m
“CrossFit Total” Back squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 * To give yourself the best chance at doing well at this test pre calculate the weights for your warm-up sets using the below template and bring it to training with you ready to start lifting! _________________________________________________________________ CrossFit Total Warm-up schedule   Name________________________   Date_____________________________ Warm-up schedule for Back Squat: Nominated
WOD # 1 – Strength For max load: Weighted pull-ups 1-1-1-1-1-1-1   WOD # 2 - Conditioning As many rounds as possible in 16 min: 20 Kettlebell swings, 24/16 kg 20 Push-ups At the start and at the 4:00, 8:00 and 12:00 minute mark complete: 200m run carrying a 20/15 kg plate WOD # 3 - Conditioning For
WOD # 1 – Strength For max load: Squat snatch 2-2-2-2-2-2 WOD # 2 – Conditioning 4 rounds for time: 7 strict DB press, 15/10 kg 14 Med ball cleans, 12/9 kg * 10 min C/O ______________________________________________ Competition Training WOD (Optional) As many reps as possible in 3 min: Double unders Rest 1 min, then
Due to todays ANZAC day public holiday both the Carina and Cleveland boxes will be closed We will however be doing the below workout in the park at Raby Bay Marina (between Cleveland train station and Hogs Breath Cafe) Bring a friend – All welcome to join us. _______________________________________________________________________________ Pre WOD Dawn service – Click
WOD – Conditioning 3 Rounds for time: 30 Push-ups 40 Kettlebell swings, 24/16 kg 500 m run 60 Sit-ups 70 squats 80 Double unders * 35 min c/o ______________________________________________ Competition Training WOD (Optional) For max reps: Tabata Assault bike (cals) Tabata Row (cals)
WOD # 1 – Strength For max load: Overhead squats 1-1-1-1-1-1-1 WOD # 2 – Conditioning For max load: Every minute on the minute for 9 minutes: 1 Snatch grip deadlift + Hang Power Snatch & Overhead Squat + Hang Squat Snatch + Squat Snatch   ______________________________________________ Competition Training WOD (Optional) 3 rounds for time: Run 800m Rest 3
WOD # 1 – Conditioning As many rounds as possible in 12 min: 12 Push press, 50/35 kg 12 Box overs, 24″ 12 Ball slams, 12/9 kg   WOD # 2 – Strength For max load: Pendlay row 8-8-8-8 ______________________________________________ Competition Training WOD (Optional) For max total distance: 5 min Handstand walk
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