Thursday 231117

Announcements

CrossFit Lift Off
Friday 1st 6:00pm & Sunday 3rd 9:00am
Max Snatch and C&J + 1 WOD
Christmas Party Time
Please register and pay at reception asap. $30pp, Dec 9th Bulimba Golf Club.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

15 Kettlebell deadlifts

10 Kip swings

5 Burpees

Fitness & Performance

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scaling Option One:

5 Rounds

Run 600m

15 Kettlebell swings

15 Jumping pull-ups or ring rows

Scaling Option Two:

5 Rounds

Run 600-800m

20 Kettlebell swings

20 Banded pull-ups or pull-ups

These scaling options are guides only, and can be modified to accommodate your current ability. This is a long workout with a lot of volume, so if in doubt please err on the side of less volume. A trainer will check in with you before kicking off to make sure you are prepared and have an appropriate scaling option if necessary.

Extra Credit

SKILL: Metcon (No Measure)

Crossover Symmetry Iron Scap Protocol

SKILL: Dumbbell Complex (1RM)

Starting with a single dumbbell in one hand, build to a max of the following dumbbell complex:

1 Deadlift

1 Power snatch

1 Overhead lunge each leg

1 Overhead squat

-Switch hands and repeat-

Must get all reps unbroken for the complex to count.

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