Snatch, work on full snatch progression (10 mins)
Deadlifts 3,3,3 @ 95%
10 min AMRAP
10 O/H squat 40/30kg (scale to front squats)
10 burpee bar jumps
Post load and rounds/reps to comments
Huge shout out to all of the CrossFit Queanbeyan crew that hit up Smash Clash on Saturday, you all did an awesome job.
All the coashes here are very proud of you!! Also to all the supporters that came along and cheered us on, thank you, we could hear you and it really makes a difference.
Also great to see all the local boxes getting behind a local event – CrossFit 2600, CrossFit Base, CrossFit Adapt, Func Fitness, B32, love our CrossFit Canberra Community!!
And last but not least a huge thanks to Xavier Pixels, I swear you are at every CrossFit event taking photo’s, thanks heaps man!!
Power clean/clean technique work (wooden pole) – speed/2nd pull focus (5-10 mins)
Wendler Deadlifts – 5 (65%), 5 (75%), 5+ (85%)
25 walking lunges
10 Back extensions
15 Deadlifts 60/40kg
25 walking lunges
Scaling options – lower weight
Post load and time to comments
Bit of footage from the Reebok CrossFit Games 2011
Hang Clean Build to a moderate weight that is to be performed 5 times on the minute every minute for 15 mins. ( You should know rough weights by now in your training, if not use the warm up to assess)
WOD: 18 min cut off
ABMAT sit ups
Box jumps @ 20”
Post load and times to comments
7 Sets of the Sequence / 5 Rounds
After each round, rest 2-3 minutes, try to increase load each round. No resting the bar down. You can hold the bar anywhere to rest, but it cannot rest on the ground. You can combine only two of the moves into a complex movement (ie: Power clean + Front Squat = Squat clean; Front squat + Push Press = Thruster; Back Squat + Push Press = Heaving Press). If you attempt a movement and fail you can retry as many times as needed to complete that movement. If you can’t complete the movement, you are done with that round. If you have not completed all 5 rounds, you can rest and continue with the same weight. After you completed a round, try to increase the load for the next round. Start with a weight that will allow you to increase as you go to through each round.
Here is me & Kris representing the CrossFit 2600 crew last year at the Regionals:
Pose running technique
Scaling options – sub for row if can’t run. Lower distance.
Hip flexors, hammys, calves
Post Time to Comments
Please note, there will only be an 8.30am class on Saturday’s from now on, so make sure you don’t miss out!
A few CrossFit boxes going head to head in preparation for the Regionals. Training at my mates box CrossFit Newcastle, we will be doing the same this Saturday with us CrossFit Queanbeyan & CrossFit 2600 here in Canberra, should be great fun!!
Weighted Pull Ups (scale to band)
Start with Body weight x 5
Add weight every set (decrease band) x 5 until max is reached
Conditioning 3 rounds for time
400m OH Plate carry
Conditioning 10min AMRAP
15 Box Jumps
10 Release Push Ups
3min recovery then
3min Double Unders AMAP (Scale Singles)
3min Recovery then
4 rounds 2min Work/2min rest
Row For Total Distance
WOD 1 CrossFit Games 2011 in Canberra some of the guys from CrossFit 2600, B32 CrossFit, Adapt CrossFit, CrossFit Smash in action here:
Post Load and scores to comments
Huge congrats to the team at CrossFit 2600 who their box proud at the B32 Winter Test Series
We took home 1st & 2nd in the Women’s division & 2nd & equal 3rd in the men’s.
Well done guys, and thanks to Ross & the crew at B32 for hosting a great day….
Here is workout 3 we did on Saturday:
’10min Capacity Test’
amcap 4min – Row cals
amrap 3min – Pull ups
amrap 2min – High bar back squat 60/40
amrap 1min – Shoulder to overhead, 60/40
Score is total reps/cals completed
Winner did: 217
I managed: 187
Post your result to the comments, see how you stack up!!
5 x 3 Flat Bench @ 80% 1RM
5 x 3 Push Press @ 80% 1RM
2 Min rest in between sets
50 Pull ups
100 Push ups
Post weights and times to comments
Just wanted to wish all the crew from CrossFit 2600 all the best for the B32 Winter Test Series CrossFit day tomorrow in Canberra. I am sure we will all smash it…
If you are FREE, you are more than welcome to come along and cheer and support us all along, going to be a tough day at the office I reckon!!
Here is some footage of the CrossFit 2600 Crew in Action at the recent Australian CrossFit Games
Go CrossFit 2600!!!!