HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Strict Season!

The Open is Closed! What a thrilling three weeks we’ve had.

We now shift our focus to Strict Season – this means no kipping for 8 weeks while we focus on building our joint health and base capacity. We’ll play around with new skills and reduce the number of high intensity metcon days.

Why is this important? You can’t go at full throttle all the time, you’ll simply burn out. Even if you CrossFit for health and not for sport, by training with a yearly cycle we ensure we can continue to enjoy and progress for years on end.

Monday
Metcon
“Elisabeth”
21-15-9
Power Cleans 60/40Kg
Strict Ring Dips

Aim
Fun / Shoulder Stability / Patience

Mobility
Cactus Stretch

Tuesday
Strength
Back Squat 1RM

Core
4 Rounds
30 Seconds L-Sit
30 Seconds Rest
30 Seconds Dead Hang
30 Seconds Rest

Mobility
Saddle Stretch

Wednesday
Metcon
“Saccade”
AMRAP 20
10 Ring Rows
20 KB Snatches
Wall Walk to Handstand Walk

Aim
Shoulder Health / Coachable

Mobility
Weighted Armbars

Thursday
Metcon
“Erg Kelly”
5 Rounds
500m Row/400m Ski/1000m Bike
30 Box Jumps
30 Wall Ball Shots

Aim
Cardio Base Building / Enthusiasm

Mobility
Thoracic Wall Ball Stretch

Friday
Strength
A) Push Press
3-3-3-3-3

B) Bicep Curls
8-8-8-8-8

C) Kettlebell Spilt Squats
8-8-8-8-8

Mobility
Bretzel Stretch
Shoulder Extension Stretch

Saturday
Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run

*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length

Aim
Cardiovascular Fitness / Self-Talk

Mobility
Hurdler Stretch

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