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CROSSFIT TOOWOOMBA ENDURANCE TEAM



CrossFit Toowoomba is affiliated with CrossFit Endurance. As a member if you are getting ready for your next 5km run, a triathlon, a marathon or ultra-event you have now have complimentary access to endurance training programmes.

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BLOG ARCHIVES

TRUE GRIT BRISBANE 20 AUGUST 2016

Check out www.truegrit.com.au.

Discount code available – see Kent for details and to join the CrossFit Toowoomba Team.

WOD – Sunday 31 July 2016

8AM – JOIN IN SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION

30 minute AMRAP in Pairs:

100m Farmer Carry
* Men 2 x 25kg, Women 2 x 20kg

vs

20 Sumo Deadlift High Pulls
20 Kettle-bell Swings
20 Goblet Squats
* Use same kettle-bell for whole sequence
* Men use 24kg, Women use 16kg

WOD – Saturday 30 July 2016

7AM – NORMAL SESSION
4PM – NORMAL SESSION

2016 CrossFit Games
Individual Event
#9 – The Separator

12 Handstand Pushups
15 Back Squat 100/75
20 Burpees lateral over the bar

9 Handstand Pushups
18 Front Squat 92.5/65
20 Burpees lateral over the bar

6 Handstand Pushups
21 Overhead Squat 85/55
20 Burpees lateral over the bar

HANDSTAND PUSHUPS: Make these reps as difficult as possible for you, but still achievable.
* Do them normal, or strict, or increase deficit.

SQUATS: Take these from the racks. DO NOT pick up off the floor.
* Choose weights as follows:
* Use your 1RM Back Squat
* Use 50% of that for your starting back squat set
* If your 50% weight is higher than 70kg, decrease with 10kg increments i.e. 70/60/50
* If your 50% weight is lower than 70kg, decrease with 5kg increments i.e. 65/60/55 or 50/45/40 or 35/30/25.
* Rack up your weights so you can start heaviest and remove plates during the wod.

BURPEES: These are done parallel to the bar.

WOD – Friday 29 July 2016

40 minutes gymnastics strength:

10 Ring Rows
10 Strict Pullups – use a band if needed
10 Ring Dips – use a band if needed
10 Box Steps each leg – use 2 dumbbells
10 Situps – use abmat and weight plate to full extension overhead

WOD – Thursday 28 July 2016

“Diane”

21-15-9
Deadlift 100/70
Handstand Push-ups

* As a guide, use 50% of 1RM Deadlift.
* If still a beginner with HSPU, do Push Press from racks instead.

WOD – Wednesday 27 July 2016

7:30 minutes:
Every 90 seconds for 5 rounds

5 x 5 Front Squat

Then…

“JACK”
20 minute AMRAP

10 Push Press 50/35
10 Box Jumps 24″/20″
10 Kettlebell Swings 24/16

WOD – Tuesday 26 July 2016

Event #8, Individuals, 2009 – CrossFit Games:

For time:
15 Cleans 70/50
30 Toes-to-Bar
30 Box Jumps 24″/20″
15 Muscle-ups (Ring or Bar Or 15 rounds of 3 pull-ups & 3 dips)
30 Dumbbell Push Press 2 x 15kg, 2 x 10kg
30 Double-unders
15 Thrusters 60/40
30 Pull-ups
30 Burpees
100m Overhead Walking Lunges 20/15 kg plate (7 lengths of the rig)

WOD – Monday 25 July 2016

* 7AM JOIN IN SESSION

20 minute EMOM

10 x 3 Deadlift
10 x 3 Handstand Pushups

10 minute EMOM

8 Deadlift
5 Hang Power Clean
2 Push Jerk

Cardio Option:

35 minute AMRAP

0:00 to 10:00
200 Wall Ball 6/4 (Buy-in – done as a 10 min EMOM)

10:00 to 35:00
Pullups (+1)
Dumbbell Snatch (+1)
Run 200m

WOD – Sunday 24 July 2016

9AM – JOIN IN SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION

30 minute AMRAP in pairs:

100m Farmer Carry
* Men 2 x 25kg, women 2 x 20kg

vs

3 Wall Walks
3 Squat Clean 70/50 (upscale or downscale as long as it’s heavy)
3 Burpees over the bar

WOD – Saturday 23 July 2016

7AM – NORMAL SESSION
8AM – JOIN IN SESSION

3PM – JOIN IN SESSION
4PM – NORMAL SESSION
* Keep checking in case the coaches let me know for a join-in session.

For time:

Run 1000m
50 Wall Ball
75 Sit ups
100 Box Jumps
75 Sit ups
50 Wall Ball
Run 1000m
22 Pushups

WOD – Friday 22 July 2016

Taken from www.crossfit.com 21 July 2005:

For time:

50 steps Overhead Walk Lunge (25 each leg)
* Use a plate 20/15
21 Burpees