CrossFit Perth

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day. If you have been training all week and plan to do Fri and Sat stick to the skills and dont cook the goose!

Skills & Drills How to express and effectively transfer power from the hip to a movement

Pistol squats, BW, DB, OH

Complete as many rounds as possible in 12 minutes of;

Hip-back extension 4 reps

Hollow rock 15 reps

Dumbbell static plank right side 15 seconds

Dumbbell static plank left side 15 seconds

Lower from inverted hang 1 rep

 

Group A

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec.

1b) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.

1c) 3X5 Split Press – heavy, rest 45 sec.

Row: 3X1000m – rest 1:1

Run: 4X800m – rest 1:1

– 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95+% RPE.

Group B

Strength	Power & Speed
Press	Hang clean 5-5-3-3-3 reps
5 reps @ 75%	Push-press 3 x 5
3 reps @ 85%	Good mornings 3 x 5
1 + reps @ 95%
3 x 10 Dumbell press @ 50% of your 1 rep max Rest 90 seconds between

Max effort in 2 mins

Row for calories

Rest 1 minute

Box jump 20 inch

Rest 1 minute

Run 30m shuttle

Rest 1 minute

Double-unders

Rego is in LA time 13 hours behind Perth, click here to register,

Group A

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.

2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Group B

Strength	Power & Speed
Back squat HB	Hang power snatch 5-5-3-3-3 reps
5 reps @ 75%	Back squat HB 12-10-8-6-4+reps
3 reps @ 85%	60%, 70%, 80%, 85%, 90%
1 + reps @ 95%	Rest 90 sec between each
3 x 12 plate jump squats rest 60 sec between

Groups A & B (Mix & match as required)
	Level 3	Level 2	Level 1
5 rounds for time:
4 Power Cleans	100/70kg	75/52.5kg	50/35kg
8 HSPU	difficult Deficit	Abmat	Box
	Row 24 Calories	Run 200m	Run 100m
	Rest 1:1

Happy Birthday Kirsty Seymour, log into facebook and click here to wish Kirsty a Happy Birthday!

Beach WOD Today @ Mulaloo Beach

7:30am on the beach side of the Mullaloo Surf Club Followed by a BBQ breakfast, we will have eskis, BYO food and drink!

 

Ad's P demonstrating some give it a crack spirit Aussie spirit.

 

 

Rest Day @ CrossFit Perth

Tomorrow Park WOD,

Meet @ Mullaloo Beach opposit Dome
7:30am start with a breakfast BBQ (BYO Food & Drink) log into facebook and click here for more info

Oly Lifting 8-9am

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

7-8 & 9-10am

Front Squats: – rest 60-90 sec.

1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95%

– rest 60-90 sec.

Level 3
20 minute AMRAP of:
	5 Pull-ups
Level 2	10 Push-ups
15 minute AMRAP of:	15 Squats
Level 1
10 minute AMRAP of:
Compare: 18 June 12
Best rounds:

                                          Have a great Australia Day

Group A

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Group B

Deadlift & Pull-ups

3 reps @ 70%

3 reps @ 80%

3 + reps @90%

Superset each 3 Deadlifts with 3 Pull-ups

	Level 3	Level 2	Level 1
Kettlebell Snatches	24/16kg	20/12kg	16/8kg
-then (no rest)-
Run	800m	600m	400m
*Rest the remainder of the 10 minutes.
2) With a 5 minute clock…
2:30 minute AMRAP of:
KB Snatches 24/16kg	24/16kg	20/12kg	16/8kg
-then (no rest)-
Run	800m	600m	400m

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day.

Press

3 reps @ 70%

3 reps @ 80%

3 + reps @90%

Skills & Drills

Kipping HSPU

Atlas stone

The Illinois Agility Test

Group A

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.

1b) 5X3 Pendlay Rows – heavy, rest 45 sec.

1c) 5X3 Split Press – heavy, rest 45 sec.

Choose one…

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

Group B Snatch 1-1-1-1-1-1 (pause for 3 seconds above the knee for each rep)
Increase the weight after each set upto the last 3 reps @ 90% Rest 60-90 seconds between each
4 Rounds of:
3 x 5 reps Snatch grip deadlift
3 x 3 reps Upright row (clean grip)
Super set each round & rest 60 seconds after each set

For time:

The beep test

Group A
1) 5x3 Snatch (from just above knee)– heavy but perfect, rest 60 sec.
2) 5x3 Clean (from just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
3b) 3X5 Snatch Grip - Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back.
HBBS: 2x5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Group B
Strength	Power & speed
Bench press & Bent row	Clean & jerk
3 reps @ 70%
3 reps @ 80%	1-1-1-1-1-1-1
3 + reps @90%	Alternate between power & full squat

5 rounds for time:
	Level 3	Level 2	Level 1
3 Reps	Muscle-Ups + 5 Ring Dips	C2B Pull-ups +5 Ring Dips	Pull-ups +5 HR push-up
15 KBS	32/24kg	24/16kg	16/12kg
50 Reps	Double-Unders	1-5 Skip	1-10 Skip
	Rest 1:1	Rest 2:1	No rest

Group A

1) Snatch: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75%

Clean & Jerk: 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75%

rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

Group B
Strength	Power & speed
Back squat	Snatch
3 reps @ 70%	1-1-1-1-1-1-1
3 reps @ 80%	Increase the weight after each set
3 + reps @90%	Rest 90 seconds
Sled Push 1-1-1 (load weight after each round)

For time:	Level 3	Level 2	Level 1
50 foot	Prowler Push (high handle) 100/75kg	5 Burpee ball slam chuck & run 10/8kg
25 OHS	45/30kg	30/20kg	20kg/PVC
25 T2B	T2B	KTE	KHAP
50 foot	Prowler Push (low handle) 100/75kg	5 Burpee ball slam chuck & run 10/8kg
20 OHS	45/30kg	30/20kg	20kg/PVC
20 T2B	T2B	KTE	KHAP
50 foot	Prowler Push (high handle) 100/75kg	5 Burpee ball slam chuck & run 10/8kg
15 OHS	45/30kg	30/20kg	20/PVC
15 T2B	T2B	KTE	KHAP
50 foot	Prowler Push (low handle) 100/75kg	5 Burpee ball slam chuck & run 10/8kg

Rest Day @ CrossFit Perth

Oly lifting 8-9am
1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk.
7-8 & 9-10am
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec. Or Front squat 5-3-3-3-3
Partner WOD:
	Group A	Group B	Group C
3 rounds for time of:
40 HSPU (2012 Regional standard)		Abmat	Box
30 Over Partner Burpees
200m Carry	Partner	Partner	2 x DB

Alternate each movement within the partnership as a required

Group A
1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.
2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.

Group B
Deadlift  & Pull-ups 5 reps @ 65%, 5 reps @ 75%, 5 + reps @ 85%
For time.	Level 3	Level 2	Level 1
100 Reps	Double-unders	1 in 5	x 2 foot skip
25 Wall Balls	20/14ib	14ib/5kg	5kg/4kg
75 Reps	Double-unders	1 in 5	x 2 foot skip
25 Wall Balls	20/14ib	14ib/5kg	5kg/4kg
50 Reps	Double-unders	1 in 5	x 2 foot skip
25 Wall Balls	20/14ib	14ib/5kg	5kg/4kg

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day.
Skills & Drills Turkish get-ups GHD Sit-ups
Active recovery
Mobalise 15 mins
Jog 2500m on the down hills lengthen the legs and open up the hip flexors.
Mobalise 15 mins
Or
AMRAP in 15 Minutes of:
3 reps Lower from the inverted hang (slow and controlled)
15 sec Chin over the bar
15 sec Handstand
15 sec Static ring support

 

Happy 17th Birthday Jake Russell, log into facebook and click here to wish Jake a Happy Birthday.

Jake has been with CrossFit Perth since he was 14 and been one of the most consistent people at CFP. Jake has grown into a fine young man not only with fitness excelling at olympic lifting, Jake is one of the most friendly guys around always keen to help out and super positive in everyting he does. We are really proud of you Jake!

Groups  A & B
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.
1a) 5X3 reps Snatch First Pulls – heavy, rest 45 sec.
1b) 5X3 reps Pendlay Rows – heavy, rest 45 sec.
1c) 5X3 reps Split Press – heavy, rest 45 sec.
Group A
EMOM - Run: 10 X 150m – active rest the remainder of each minute.
Group C
Press 5 reps @ 65%, 5 reps @ 75%, 5 + reps @ 85%
Super set with Bent row 3 x 5 reps
Groups B & C 3 Rounds of:
45 Sec work 45 sec rest
Row for calories
Push-press
Ring row
Sit-ups

Group A
1) 7X2 Snatch (from just above knee)– heavy but perfect, rest 60 sec.
2) 7X2 Clean (from just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back.
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Groups B & C
Back squat 5 reps @ 65%, 5 reps @ 75%, 5 + reps @ 85%
Groups A, B & C
7 rounds for time:
	Group A	Group B	Group C
30 Seconds ME	Row for cals	Run 30m	Run 20m
5 Reps	Muscle-up	Pull-ups, KTE, Clap or HR Push-ups
5 Power snatch	60/42.5	50/30kg	20/16kg Hang KB
Rest 1:1

Welcome back Chris, we missed you!

Group A & B

1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% –

2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70%

rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Group C
Bench press 5 reps @ 65%, 5 reps @ 75%, 5 + reps @ 85%
Super set with
Hang squat clean 1-1-1
Groups A, B & C
4 rounds for total working time of:
	Group A	Group B	Group C
8 Hang Squat Clean to Thrusters	60/42.5kg	50/30kg	40/20kg
12 Burpee jump over	Box 24 inch	Plate	Bar hand release
16 KBS	24/16kg	20/12kg	12/8kg
Rest 1:1
Mix & match as required

Rest Day @ CrossFit Perth

Megan & Leon hanging out at the park!

Groups A & B  (During oly lifting 8-9am)
3 attempts to establish a 1RM Snatch.
3 attempts to establish a 1RM Clean & Jerk.
*Rest as needed between all attempts.
Group A, B, C
Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec. Or Front squat 8-5-5-3-3 Reps rest 90 sec.
8 min AMRAP of:	Group A	Group B	Group C
Run 200m
20 Pistols (alternating)	BW	BW	Box
10 Push Jerks	65/45kg	50/30kg	35/20kg
-then (no rest)-
3 min ME Lateral Burpees (over bar)

Group A
1) Every 30 seconds for 5:00 (22 total reps):
2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Group A, B, C
2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 60 sec.
2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
For time: Group A Group B Group C 9 Reps Bar MU Pull-up, KTE, Ring dip 50 Split Jumps       30 Wall Balls 20/14ib     7 Reps Bar MU Pull-up, KTE, Ring dip 40 Split Jumps       20 Wall Balls 20/14ib     5 Bar Reps Bar MU Pull-up, KTE, Ring dip 30 Split Jumps       10 Wall Balls 20/14ib           Group A 1a) 3XME L-Sit Holds – rest 45 sec. 1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Thursdays are an open gym so you can come in during session time and practice skills, do a workout of your choice or follow the skill of the day.

Skills & Drills

Handstand

Rope climb

GWOD

Complete as many rounds reps 7 seconds as possible in 15 minutes of:

Handstand 15 seconds

Dumbell plank hold left side 10 seconds

L-hang 15 seconds

Dumbell plank hold right side 10 seconds

10 Ball slam burpees

You can accumulate time on the static hold if not able to do unbroken.

Groups A & B
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.
Group A
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec.
1b) 5X3 Pendlay Rows – heavy, rest 45 sec.
1c) 5X3 Split Press – heavier than last week, rest 45 sec.
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: All work should be at 90-95% RPE.
Group C
Clean & jerk 3-2-1-1-1-1-1-1-1-1
Increase the weight after each set of 1 rep
Rest 90 seconds between each single
Groups B & C
Row as far as possible in 3 minutes, rest 60 seconds then:
2 Rounds of 60 sec work 60 sec rest
Hand release push-ups
20m Shuttle run
Kettlebell swing 24/16kg
Double-unders

20 minutes to complete the following…
For time:
“Fran”
21-15-9 of:
	Group A	Group B	Group C
Thrusters	42.5/30kg	30/20kg	20/15kg
Pull-ups
-then (no rest)-
Run	1600m	1200m	800m
With the remaining time:
Establish a 20RM Back Squat.
Notes:There is ZERO rest between “Fran” and the Run.

Groups A & B

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, rest 60-90 sec. 8X1 @ 70% - rest 30 sec.

2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95% rest 60-90 sec, 8X1 @ 70% – rest 30 sec.

between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Group C

1) Snatch 10 x 1 rep or 8 Rounds of 1 Snatch Pull, 1 Hang power snatch, 1 Overhead squat & 1 Hang squat snatch

Increase the weight after cycle until you reach 90%

Rest 90 seconds between each round

3 rounds for time of:
	Group A	Group B	Group C
12 Burpee Over-the-Box Jumps	30/24	24/20	20/12
9 Reps	Muscle-ups	KTE, Pull-up, Ring dip	KHAP, Pull-up, Push-up
7 Deadlifts	140/100kg	100/70kg	70/50kg

Mix & match as required, besides group These are only scaling options

Rest Day @ Crossfit Perth

Happy Birthday Ladies Man Rob, log into facebook and click here to wish Rob a Happy Birthday

                                8am Session @ Mullaloo Beach Surf Club

         Team, Pair & Individual WODs followed by a well deserved coffee & brekky!

	Group A	Groups B	Group C
1) Every 30 seconds for 5:00 (22 total reps):	Banded DL 50% Weight + 25% Band	Clean pull	Deadlift-shrug
2a) Bench Press:
2b) Strict Weighted Pull-ups:
10 minutes to work up to
on each movment.
For time:
	Group A	Groups B	Group C
15 Thrusters	70/47.5kg	55/35kg	40/25kg
25 Pullups	C2B	NTB	COB
10 Thrusters	70/50kg	55/35kg	40/25kg
20 Pullups	C2B	NTB	COB
5 Thrusters	70/50kg	55/35kg	40/25kg
15 Pullups	C2B	NTB	COB
Mix & match as required
For time
	Group A	Groups B	Group C
1a) 3X20 – rest 45 sec.	UB GHD Sit-ups	GHD Sit-ups Par	Abmat sit-ups
1b) 3X15 – medium/heavy,rest 45 sec	Reverse Hypers	Weighted back ext	Back ext

Thursdays are an open gym so you can come in during session times and
practice skills, do a workout of your choice or follow the skill of the day.
Yoga will recommence 2013!

Skills & Drills

Group C:

Strict dips, KTE, T2B, HSPU

Groups A & B

Kipping ring dips, T2B, HSPU:

GWOD or Fridays WOD if your not training

4 Rounds for quality:

Strict T2B

Hand tap

Hollow rock

Hip-back ext

If your coming back to training after a couple of weeks break remember to take it easy and give yourself a couple of sessions to ease back intot the swing of things. You will see more progress at the end of the month than pounding yourself from the get-go.

Well done the Carter family, gathering all of the presents for kids in need!

Groups A & B

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Group C

4 Rounds of:

2 Snatch pull, 1 Hang power snatch, 2 Overhead squat, 1 Hang squat snatch

4 Rounds of:

3 Hang clean pull, 2 hang squat clean, 2 jerk

Rest 90 seconds between each.

Increase the weight after each round.

Conditioning

3 Rounds of: Run 200m 40 Mountain climbers 20 Sit-ups 30 Squats Rest 1:1

                                     Happy Birthday Jackie Higgins!

Either…

150 Burpees for time

-or-

Run 5k

On behalf of the coaching staff thanks to everyone for an awesome 2012, we would be sorry to see it pass except that 2013 is going to be even bigger.

There has been so many awesome moments and achievements as a whole and individual and we are very grateful for the amount of like minded people who inspire and support each other.

Here is to a a great night and we look forward to seeing you for an action packed year of fitness in 13!