CrossFit Perth

Mobility WOD
Kipping and muscle-up prep
Skills & Drills
Kipping
Kipping muscle-ups
Strict Muscle-ups
For time:
Level 3	Level 2	Level 1
Max Double-under in	Max Double-under in	300 Skip (2 feet)
3 mins	3 mins or
30 Muscle-up	225 normal skip with 1 in 10 double unders
Row 800m	10 Rounds of:	10 Rounds of:
	10 Pull-ups	7 Pull-ups
	5 Knees to elbows	3 Knees raise
	10 Ring dips	7 Ring dips
	Row 600m	Row 400m
Level 2 complete 1 double under before the next set of 10 skip.
Post time to comments.

Mobility WOD
Clean & Jerk prep
For time:
Level 3	Level 2	Level 1
Run 800 meters	Run 600 meters	Run 400 meters
30 Clean and Jerk	30 Squat clean & jerk	Tri-set 30 reps of:
Run 800 meters	Run 600 meters	Power clean
		Front squat
		Push press
		Run 400 meters
Component WOD
3 Rounds of :
Forearm reverse rolls Dumbell shrug 10 reps
Post results to comments.

 

Mobility WOD
Deadlift prep
Level 3	Level 2	Level 1
Deadlift 3-3-3-3-3	Deadlift 4-4-4-4-4	Deadlift 5-5-5-5-5
Gymnastics WOD
Complete as many rounds as possible in 5 mins
10 V-ups
20 Seconds left side dumbell plank hold
20 Seconds right side dumbell plank hold
Post results to comments.

Mobility WOD
Muscle-up prep
"Nate"
Complete as many rounds in twenty minutes as you can of:
Level 3	Level 2	Level 1
2 Muscle-ups	6 Pull-ups	6 Pull-ups (band)
4 Handstand Push-ups	6 Knees-elbows	6 Knee-raise
8 KB swings 32/24kg	6 Ring dips	6 Ring dips (band)
	4 HSPU (abmat)	4 HSPU (box)
	8 KB swing 24/16kg	8 KB swing 16/12kg
Post rounds completed to comments.

CrossFit Level Coaches Prep Course and Level 1 Cert (June 2011)

Rest Day @ CrossFit Perth

 

"Badger"
Complete three rounds for time of:
Level 3	Level 2	Level 1
30 Squat clean 42/30kg	30 Squat clean 30/20kg	Superset 30 Powerclean 30 Front squat 20/16kg
30 Pull-ups	23 Pull-ups	16 Pull-ups
Run 800 meters	Run 600 meters	Run 400 meters
Post time to comments.

 

Mobility WOD
Hip prep
Three rounds for time of:
Level 3	Level 2	Level 1
50 Double-unders	100 normal skip with 1 in 10 double-under	150 normal skip
25 Wallball "2-fer-1s", 8/6.5kg
	17 Wallball "2-fer-1s", 8/6.5kg	12 Wallball "2-fer-1s", 8/6.5kg
Level 2 complete 1 double under before the next set of 10 skip.
Level 1 complete 1 squat between each wallball with the ball in hand.
Post time to comments.

Mobility WOD
Heavy lift prep
Skills & Drills
Squat therapy
Clean & Jerk
Level 3	Level 2	Level 1
Clean & Jerk	Squat Clean & Jerk	Tri-set 5-5-5-5-5-5-5
1-1-1-1-1-1-1	3-3-3-3-3-3-3	Sumo deadlift high-pull
		Front squat
		Push-press
Post weight to comments.

Mobility WOD
Overhead squat prep
"Nancy"
5 rounds for time of:
Level 3	Level 2	Level 1
400 meter run	300 meter run	200 meter run
15 OH squat 42/30kg	15 OH squat 30/20kg	15 OH squat 20/16kg
Post time to comments.

Mobility WOD
Deadlift prep
Deadlift Piece
	All levels
3/4 - Top - 3/4	3-3-3-3 reps
1/2 - Top - 1/2	2-2-2 reps
Full deadlift	1-1 reps
Use a power rack or plates to adjust your start position.
Start from 3/4 or mid thigh for 4 sets of 3 reps followed by 3 sets of 2 reps from                1/2 or just above the knee and finally 2 sets of full deadlift for 1 rep . Lower the weight between each change of ROM and build into the reps.
Gymnastics WOD
Complete as many rounds as possible in 4 Minutes:
8 Hollow rock
20 second Static bridge hold Post to comments.

Mobility WOD
Fran prep
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Level 3	Level 2	Level 1
Thruster 42/30kg	Thruster 30/20kg	Thruster 20/16kg
Pull-ups	Pull-ups	Pull-ups (band)
Compare 7 Jan 11
Post time to comments.

Rest Day @ CrossFit Perth
No ride this morning! Click below to register for next weekends CycloSportif ride 2 Catagories CrossFit Patriots 64km CrossFit Bandits 32km   Work on some mobility

"Small"
Three rounds for time of:
Level 3	Level 2	Level 1
Row 1000 meters	Row 750 meters	Row 500 meters
50 Burpees	38 Burpees	26 Burpees
50 Box jumps 24 inch	50 Box jumps 18 inch	50 Box jumps 12 inch
Run 800 meters	Run 600 meters	or Step-up alt legs
		Run 400 meters
50 minute cut-off Post results to comments.

Mobility WOD
Push-jerk
Level 3	Level 2	Level 1
2-2-2-2-2-2-2-2-2-2	3-3-3-3-3-3-3-3	5-5-5-5-5-5
Gymnastics WOD
Ascending time ring support 10, 20, 30, 40, 50, 60 rest 1:2
3 rounds of max time Handstand rest as required.
Post results to comments.

Mobility WOD
Push-jerk
Level 3	Level 2	Level 1
2-2-2-2-2-2-2-2-2-2	3-3-3-3-3-3-3-3	5-5-5-5-5-5
Gymnastics WOD
Ascending time ring support 10, 20, 30, 40, 50, 60 rest 1:2
3 rounds of max time Handstand rest as required.
Post results to comments.

Mobility WOD
Jumping prep
Skills & Drills
Heavy Oly lifts
Push-jerk
PBI Matrix
Choose your own
Post results to comments.

Mobility WOD
Heavy squat prep
Back squat
Level 3	Level 2	Level 1
3-3-3-3-3	5-5-5-5-5	7-7-7-7-7
Gymnastics WOD
Complete as many rounds as possible in 10 minutes.
Level 3	Level 2	Level 1
10 GHD Sit-ups	10 GHD Sit-ups 90oc	10 Abmat sit-ups
20 Second right side dumbell plank hold 10/8kg	20 Second right side dumbell plank hold 8/6kg	20 Second right side dumbell plank hold 6/4kg
10 Toes to bar	10 Knees to elbows	10 Knee raise
20 Second left side dumbell plank hold 10/8kg	20 Second left side dumbell plank hold 8/6kg	20 Second left side dumbell plank hold 6/4kg
Post results to comments.

Mobility WOD
Deadlift prep
For time:
Level 3	Level 2	Level 1
21 Deadlift 100/70kg	21 Deadlift 70/50kg	21 Deadlift 50/35kg
50 Squats	38 Squats	26 Squats
21 Push press 60/45kg	21 Push press 45/30kg	21 Push press 30/20kg
15 Deadlift 100/70kg	15 Deadlift 70/50kg	15 Deadlift 50/35kg
50 Squats	38 Squats	26 Squats
15 Push press 60/45kg	15 Push press 45/30kg	15 Push press 30/20kg
9 Deadlift 100/70kg	9 Deadlift 70/50kg	9 Deadlift 50/35kg
50 Squats	38 Squats	26 Squats
9 Push press 60/45kg	9 Push press 45/30kg	9 Push press 50/35kg
Post time to comments.

 

Mobility WOD
Rope climb prep
Complete as many rounds as possible in 15 minutes of:
Level 3	Level 2	Level 1
1 Rope Climb, 15ft	1 Rope Climb, 12ft	1 Rope Climb, 9ft
10 Ring dips	8 Ring dips	6 Ring dips
20 Wall ball 9/6.5kg	15 Wall ball 9/6.5kg	10 Wall ball 9/6.5kg
Post rounds completed to comments.

Don't forget your boots and or long sox and pants for the rope climb!

Rest day @ CrossFit Perth

0930 departure this morning for a 90 minute group ride!

   

Click here to view full size

 

Mobility WOD
OH & jump prep
Level 3	Level 2	Level 1
Snatch balance	Heaving snatch balance	Pressing snatch balance or Push-press superset OH Squat
1-1-1-1-1-1-1	3-3-3-3-3-3-3	5-5-5-5-5-5-5
Rest 2 minutes between each rep.
PBI Matrix
Level 3	Level 2	Level 1
Run 5km	Run 3.75km	Run 2.5km
Post results to comments.

Mobility WOD
Hips and back
FMP Merah Insertion
Row 1000m
Assault	Level 3	Level 2	Level 1
4 Rounds of:
Ring row	16 reps	12 reps	8 reps
Over & unders 16 inch	8 reps	6 reps	4 reps
20 Dumbell punch alt arms	2 x 10/8kg	2 x 8/6kg	2 x 6/4kg
Crab walk	16m	12m	8m
Extraction
Farmer walk 400m	2 x 32/24kg	2 x 24/16kg	2 x 16/12kg

Each time the kettlebells touch the ground complete 5 burpees

Post time to comments.

Thursday afternoon sessions are 90 minutes 4:15-5:45pm, 5:45-7:15pm Stay as long as you want or go early! Open coaching sessions to focus on skills of your choice
Mobility WOD
Rowing prep
Skills & Drills
Double-unders or triple unders
Rowing essentials
PBI Matrix
Row 500m
Gymnastics WOD
Complete as many rounds as possible in 15 minutes.
10 Second L-sit
10 Seconds left side dumbell plank hold
10 Seconds right side dumbell plank hold
10 Hollow rock
Somersault
8 Back extension
Post results to comments.

Mobility WOD
Overhead mobility
"Moon"
Seven rounds for time of:	Level 3	Level 2	Level 1
10 Dumbbell Hang split snatch Right arm or hang power snatch-Overhead lunge	20/15kg	16/12kg	10/8kg
15 ft Rope Climb, 1 ascent	15ft	12ft	9ft
10 Dumbbell Hang split snatch Left arm or hang power snatch-Overhead lunge	20/15kg	16/12kg	10/8kg
15 ft Rope Climb, 1 ascent	15ft	12ft	9ft
Post time to comments.

Mobility WOD
Shoulders & hips
Level 3	Level 2	Level 1
Power clean	Power clean	Sumo deadlift highpull
1-1-1-1-1-1-1	3-3-3-3-3-3-3	1-1-1-1-1-1-1
		Super set with:
		Dip-fast elbows-stand
		1-1-1-1-1-1-1
Rest 3 minutes between sets, work on mobility during your rest.
Gymnastics WOD
3 Rounds of:
Max time handstand (free standing)
Standing dumbell inverted cross 10 reps
Post weight to comments.

Mobility WOD
Upper/Lower prep
For time:
Level 3	Level 2	Level 1
50 Pull-ups	38 Pull-ups	26 Pull-ups
10 Burpees	8 Burpees	6 Burpees
40 Pull-ups	30 Pull-ups	20 Pull-ups
20 Burpees	15 Burpees	10 Burpees
30 Pull-ups	23 Pull-ups	16 Pull-ups
30 Burpees	23 Burpees	16 Burpees
20 Pull-ups	15 Pull-ups	10 Pull-ups
40 Burpees	30 Burpees	20 Burpees
10 Pull-ups	8 Pull-ups	6 Pull-ups
50 Burpees	38 Burpees	26 Burpees

Stability WOD

Slack line max distance

Wobble board max time L3-Squat, L2-1/2 Squat L1-Standing

Slosh ball limbo and pass-over

Post weight and time to comments.

Rest Day @ CrossFit Perth

Training rides will depart from CrossFit Perth on the 12th and 19th of June. Each ride will be 90 minutes and finish back at CrossFit Perth.

CrossFit Perth will be entering a team into the Swan Valley CycloSportif ride email info@crossfitperth.com.au for more info.

Download Cyco-sportif Swan Valley 27 June 11

Things that will help bounce back from over training!

1. Assess your state, injuries, fatigue and ability to recovery

2. Re-assess your training and recovery, isolate the causes

3. Seek expert advice with programming, nutrition and so forth

4. Form an annual plan with short, medium and long term goals

5. Stay focused on the big picture not day to day or week to week

6. Keep a diary of your training in order to measure critical data

7. Form a annual plan with short, medium and long term goals

8. Plan time off to give your body and mind the chance to recover

9. When beginning CrossFit or any new program plan for gradual

10. progerssion of skills through to through to intensity.

Most of all enjoy your training, great people and enviornment which is

CrossFit with like minded people doing what we love.

Regionals Workout 6 (Individual or Pairs)
Mobility WOD
Working through big pieces
For time:
Level 3
20 Calorie row
30 Burpees
40 Ground-to-overhead 20/15kg
50 Toes-to-bar
30m OH walking lunge 20/10kg
45m Sprint
Level 2
15 Calorie row
24 Burpees
40 Ground-to-overhead 15/12kg
26 Knees-to-elbows
30m OH walking lunge 15/7kg
45m Sprint
Level 1
10 Calorie row
16 Burpees
40 Ground-to-overhead 10/8kg
26 Knee raise
30m OH walking lunge 10/5kg
45m Sprint
Ground to overhead is done two handed with dumbells.
Overhead (OH) lunge walk is done with a plate
Post time to comments.

Regionals Workout 5
Mobility WOD
Squat snatch prep
“Amanda”
9-7-5 reps for time of:
Level 3	Level 2	Level 1
Ring muscle-up	Bar muscle-up (band)	Pull-ups (band)
Squat snatch 60/43kg	Squat snatch	Knees to elbows
	Or super-set	Ring dips (band)
	Power snatch 45/30kg	Superset
	OH squat 45/30kg	Power snatch 30/20kg
		OH squat 30/20kg
Gymnastics WOD
5 Rounds for time:
15 Seconds left side plank hold
10 V Sit-up
15 Seconds left side plank hold
5 Hollow rock
8 Back extension
Post time to comments.

Thursday afternoon sessions are 90 minutes 4:15-5:45pm, 5:45-7:15pm
Stay as long as you want or go early!
Open coaching sessions to focus on skills of your choice
Mobility WOD
Muscle-up prep
Skills & Drills
Pose running practice
Muscle-ups
Complete as many rounds as possible in 10 minutes:
10 Hollow rock
L-sit 10 seconds
Plank 20 second hold
20 Kettlbell twist L3-20kg, L2-16kg, L1-12kg
20 Wallball sit-ups L3-8kg, L2-6.5kg, L1-5kg

Regionals Workout 4
Mobility WOD
Overhead prep
For time:
Level 3	Level 2	Level 1
100 Pull-ups	75 Pull-ups	50 Pull-ups (band)
100 KB swings 24/16kg	100 KB swings 16/12kg	100 KB swings 12/8kg
100 Double-unders	75 Double-unders	50 Skip
100 OH squats 43/30kg	100 OH squats 30/22kg	50 Toe kick
		100 OH squats 20/15kg
Post time to comments.