Strength Work
8-6-4-2-1-1-1
Back or Front squat. Last day of this strength cycle, add weight each set until you hit your 1RM
Fitness Workout
15 minute AMRAP:
10 Burpees
15 KB Goblet Squats 24/16kg
20 KB Lunges 24/16kg
25 KB Swings 24/16kg
Performance Workout
6 minute EMOM: use 2 X KB
6 KB Clean and Jerk
6 KB Front rack lunge
Rest 3 minutes
6 minute EMOM: use 2 X KB
6 KB Thruster
6 Burpees
Pre Work
Every 90 seconds 6 rounds:
1: 20-40m Sled drag sprint
2: 10 Slam ball to shoulder
3: 3 Thrusters
*Build up in weight for each if possible
Fitness Workout
Complete the following for time:
60 Anchored Weighted Sit Ups
10 Wall walks
20 OH Lunge 95/65#
60 Pull Up
80/70 Cal Row
60 Box Jump 24/20”
Performance Workout
Complete the following for time:
60 GHD sit ups/A. Weighted Sit Ups
20m HS Walk
20 OH Lunge 155/115#
60 C2B Pull Up
80/70 Cal Row
60 Box Jump 24/20”
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
Spend 10-12 min working on your “goat”.
Strength, Conditioning Intervals, Skills, Mobility/Flexibility, Core, Party Pump
Fitness, Performance Workout
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
**you can work alone or split all work with a partner, rest while they work**
Post Work
Cool down row, conversational pace with partner. Roll & Stretch.
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
5 min EMOM:
8 Second clean + Front Squat + Hang Clean + Front Squat + Jerk
** Partner up if needed, try and bump up a bit each set, use it as a great technique work and warm up**
Fitness, Performance Workout
4 Rounds of:
5 Clusters (squat clean thruster) 135/95#
:30sec Bar Hop Burpees
1 min Max Row
2 min rest
Score= Weight X Max distance row
Post Work
Cool down row/jog/walk.
Couch Stretch, Pigeon Stretch, Crossover Symmetry.
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
3 Rounds of:
8 SL BB Romanian Deadlifts (each)
8 Partner Glute Ham Raise
8 Cossack Squat (each)
Accumulate 3 min Weighted Plank (NO elbows)(15#-45#)
Fitness, Performance Workout
Complete the following for time:
Buy In: 500m Row
5 Deadlifts 205/155#
15 Medball Side Toss (each side)
4 Deadlifts
15 Supermans or GHD Hip Ext
3 Deadlifts
15 Medball Side Toss (each side)
2 Deadlifts
15 Wall Balls (14/20#)
1 Deadlift
15 Wall Balls
2 Deadlifts
15 Medball Side Toss (each side)
3 Deadlifts
15 Supermans or GHD Hip Ext
4 Deadlifts
15 Medball Side Toss (each side)
5 Deadlifts
Post Work
Stretch and Roll
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Fitness, Performance Gymnastics
Spend 15-20 minutes on the following:
10 Ring Dips
9 Bar Taps (go for height)
8 Pistols (scale-SL squats) (each)
7 Hollow Rocks
:60 second Bar Hang (L-sit/tuck if possible)
5 Strict HSPU (scale-:20sec handstand hold)
4 Deck Squats (scale- :20sec Hollow Hold)
3 Wall Walks
2min Plank
1 Cartwheel (1each direction)
Fitness, Performance Workout
12 minute AMRAP:
4 Toes to bar
8 Push Press 95/65#
16 Box Jumps 20/24”
32 Double unders
Post Work
Stretch and Roll
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Fitness, Performance Strength
** warm up really, really good! **
Back Squat OR Front Squat
4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5%
Fitness, Performance Workout
50 R. KB Swings 24/16kg
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges (total)
25 A. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges
50 R. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Fitness, Performance Strength
In teams of two, take 10 minutes to establish a 3RM Deadlift.
Fitness Workout #1
For time:
40 Stationary Dips while partner holds 185/115#
60 Wall balls while partner holds chin over the bar
50m Buddy and 20/15kg dumbbell carry
40 Box jumps, alternating on 20″ box
50m Buddy and 20/15kg dumbbell carry
4 Stationary Dips
Performance Workout #1
For time:
20 Muscle-ups while partner holds 225/135#
60 Wall balls while partner holds chin over the bar
50m Buddy and 40/30kg dumbbell carry
40 Box jumps, alternating on 24″ box
50m Buddy and 40/30kg dumbbell carry
2 Muscle-ups
Fitness Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 20/15kg
800m Run (4 X 200m)
50 Hang Power Clean 115/75#
Performance Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 40/30kg
800m Run (4 X 200m)
50 Hang Power Clean 155/115#
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
Partner Medball Core Work
Each partner Buy In with 10 Medball TGU (total)
2 rounds of:
THROW THIS MEDBALL HARD!!!!!
10 Partner Medball Side Toss (each person, each side)
10 Partner Medball Throw (one sits, one stands) (each person)
10 Partner Chest Pass (each person)
Fitness, Performance Workout
Rowing
5 Rounds- work and rest
:10 sec/:10 sec
:20 sec/:20 sec
:30 sec/:30 sec
:30 sec/:30 sec
:20 sec/:20 sec
:10 sec/:10 sec
***After each Round Complete 1 min plank, then start the next round***
Score= Total Meters.
Post Work
TGIF!!! Stretch and Roll!!
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
Oly Technique Work- 3 Position Clean- Top to Bottom
12-15 min to work up to about 80%.
Fitness, Performance Workout
3 Rounds- rest 2 min in between rounds
**Go hard, put bar down as little as possible!**
5 Deadlifts 135/95#
4 Power Cleans
3 Thrusters
2 Hang Cleans
1 Jerk
1 min max Burpees!
Post Work
Recovery jog/row. Roll & Stretch! Crossover Symmetry!
News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.
Pre Work
3 Rounds of:
20-30 UNBROKEN Push Ups
60 sec. Hollow hold
8 SA Ring Row (each arm)
30 sec. L-Sit or Knee Tuck Hang/Support
Fitness, Performance Workout
Buy In: 100 UNBROKEN Medball Toe Taps 🙂 (total)
3 Rounds of:
20 Pull Ups
20 Bar Hops (total)
20 KTE/T2Bar
20 Loaded Barbell Lunges
95/65# – 115/85#
Cash Out: 100 UNBROKEN Double Unders
** Every 2 minutes complete 7 Push Press with same barbell***
Post Work
2 sets of:
1 min Pec Stretch in Rig
10 Scorpions (total)