• 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, 08/08/2017

By admin | In CrossFit Rocks | on August 8, 2017

CrossFit Rocks – CrossFit


Morning squad!

Warm-up

Warm-up (No Measure)

“The floor is lava”

2 rounds:

10 leg swings

– forward and backward

– side to side

10 Under Over (partner holds PVC, athlete duck walks under, then climbs over – adjust height of PVC to make it challenging)

Then;

20m monster walk

Then;

Warm up on bar

Weightlifting

Front Squat (5-5-5-5-5)

Advanced Athlete Extra Work

Metcon (AMRAP – Reps)

20 minute EMOM

1. Max distance DB OH walking lunge 20kg/15kg

2. Max cal bike

3. Max toes to bar

4. Rest

*aim to hold the same numbers from the first round of this EMOM (score is total reps – each leg counts as one rep on the lunge)

Gymnastics strength WOD

Metcon (No Measure)

6 reps each:

Handstand hold with a partner

If you are not confident being spotted, hold against a wall.

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