• Opening Hours

    OPENING HOURSX

    MONDAY05:00 AM - 7:30 PM

    TUESDAY05:00 AM - 8:30 PM

    WEDNESDAY05:00 AM - 7:30 PM

    THURSDAY05:00 AM - 7:30 PM

    FRIDAY05:00 AM - 7:30 PM

    SATURDAY06:30 AM - 10:00 AM

    SUNDAYCLOSED

  • P: 07 3376 1398 | M: 0439 781 732

OUR BLOG

WOD – Tuesday, 06/02/2018

By admin | In CrossFit Rocks | on February 5, 2018

CrossFit Rocks – CrossFit


You know how everyone always sprints the assault bike when it is a warm up? If we told you to go at warm up pace for the workout, would you sprint that too? #reversepsychology #winningthewarmup

Warm-up

Warm-up (No Measure)

Mobility;

1. 2 min ea side hamstring with band attached to post

2. 2 min ea side couch stretch with hands on floor (this will prevent cheating stretch by hyperextending spine, try to tuck pelvis and push hips towards floor)

Then;

3 rounds of:

100m run

10 under over (with partner holding broomstick, crawl under then jump over)

10 partner wall balls

Then;

Warm up with practicing DB snatch standards (swapping hands below eye level) and burpee standards (jumping both feet in).

Metcon

Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 22.5kg dumbbell

Women: 15kg dumbbell
Can you do this in sub 5 minutes? Top games athletes were completing this in 3-3:30!

Metcon (Time)

Finisher:

50 GHD sit ups for time (scale to 30 reps)

Advanced Athlete Extra Work

Metcon (Time)

3 rounds for time:

100 double unders

400m run

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 1 min holding the bottom of a ring dip – break into as many sets as necessary.

If you find this position too challenging, hold between boxes or jerk blocks and take some of your weight through your legs.

COPYRIGHT ©CrossFit Rocks
Designed by SiteMost | Hosting by Ingenuity Hosting