Workout of the Day – Tuesday 31st October


Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day for – CrossFit

A) Power Clean: 5 x 2, across
*Focus on form and positions

B) For time, complete 5-4-3-2-1 reps each of:
Handstand Push Up (If needed, add a deficit to make these reps a challenge)
Hang Power Clean 70/50kg

*Handstand Push ups scale: Wall walks

Workout of the Day for – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Single leg Romainian deadlift with barbell: 8 per side with 4 second eccentric
A2) Weighted pistol off box: 6 per side with 4 second eccentric
A3) GHD hip extension (or good morning): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Pendlay row: 10 per side, with 3 second hold in the top position
B3) Single arm upright row: 10 reps per side
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Forearm med-ball carry 9/6kg

Workout of the Day for – MetCon

For time:
Buy In: 750m Row
21-15-9
KB Snatch 24kg (each)
Goblet squats 24kg
Buy out: 750m Row