Workout of the day – Thursday 2nd Nov


Workout of the Day – CrossFit

A) Back squat: 3×5, across
*Add 2.5 to 5kg based on your last squat session

B) Seated dumbbell press 3×6-7
*Use the same weight as last week and aim to increase reps

C) For time:
30 Sandbag thrusters – Choose load
90 Calorie row / airdyne

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Front rack reverse lunge: 12 reps per side – Perform all on one side, then all on the other
A2) Cossack squats with goblet hold: 10 reps per side
A3) GHD hip extension (or good mornings): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Half kneeling dumbbell press: 10 reps per side
B2) Single arm ring row: 10 reps per side
B3) Single arm upright row: 10 reps per side
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher – Bench press burner!
– Start with an empty bar and perform 7 bench press
– Immediately add 10kg (males) or 5kg (females) and perform 7 more reps,
– Immediately add 10kg (males) or 5kg (females) and perform 7 more reps,
– Repeat until you reach a hard but manageable 7 reps (do not go to failure)
– Immediately remove 10kg (males) or 5kg (females) and perform 7 more reps,
– Work back down to an empty barbell

Workout of the Day – MetCon Class

A) 400m Sandbag carry (bearhug hold)

B) CrossFit Open 12.1
7 Minutes to complete as many reps as possible of burpees to a target

C) 200m Sandbag Carry (Same weight as A, no breaking!)