At Cross Fit Ignite Sydney, we are a team of personal trainers providing fitness, nutrition and weight loss programs. We specialise in CrossFit and train our clients in our spacious gym in Surry Hills.
METABOLIC:
30 Muscle Ups for time
Rx’d is jump to rings with turnout.
If unable to perform Muscle Ups,
complete 10 Rounds of 5 Ring Pullups, 5 Ring Dips
SKILL DEV/ WARM UP:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
5 Strict Pullups
10 Ring Push Ups
15 OH Squats
ADDITIONAL READING AFTER THE WOD:
“Baked Curry Cauliflower” – CrossFit Ignite Sydney
SKILL DEV/ WARM UP:
Row 2mins
5 Scorpion Complex
2 Rounds
10 Pullups
10s Handstand Hold
10 Box Jumps
A) Power Snatch – 3×3 @ 80% 1RM – rest 90s
B) Snatch Balance – 4×3 @ 70% 1RM – rest 90s
C) Back Squat – 5×3 @ 80-85% 1RM – rest 2mins
D) Complete 3 Rounds of:
5 Strict Parallette Shoot Through
Rest 60s between rounds
Stretches to finish
METABOLIC:
AMRAP in 12mins
Row (50/40cals)
21 Thruster (45/30kg)
12 Pull-ups
SKILL DEV/ WARM UP:
Bike 1.5km
1min Ankle+Squat Mobility
2 Rounds
12 GHD Hip Extension
9 Kipping Pullups
6 Handstand Push Ups
ADDITIONAL READING AFTER THE WOD:
“Recipe: Lemon Scented Pork Salad” – CrossFit Ignite Sydney
SKILL DEV/ WARM UP:
100 Double Unders
5 Scorpion Complex
2 Rounds
10 Walking Lunges each leg
15 Burpees
A) Power Clean – 3×3 @ 80% 1RM – rest 90s
B) Clean Pull – 4×3 @ 100% Clean 1RM – rest 90s
C) Back Squat – 3×5 @ 75-80% 1RM – rest 2mins
D) Complete 5 Rounds of:
200m Row
Rest 30s between rounds
Stretches to finish
METABOLIC:
Karen
150 WallBall for time (9/6kg)
SKILL DEV/ WARM UP:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings
ADDITIONAL READING AFTER THE WOD:
“Are You Serious About Your Weight Loss?” – CrossFit Ignite Sydney
SKILL DEV/ WARM UP:
Row 300m +50 Double Unders
1min Dislocates+ Helicopters
2 Rounds
3 Muscle Ups
6 Ball Ups
9 Pistols each leg
A) Split Jerk – 3×3 @ 80% 1RM – rest 90s
B) Overhead Squat – 4×3 @ 80% 1RM – rest 90s
C) Deadlift – 3×5 @ 75-80% 1RM – rest 2mins
D) Complete 3 Rounds of:
10 Ring Rollouts
Rest 60s between rounds
Stretches to finish
METABOLIC:
Tabata Nada
For each movement complete 8 rounds of 20secs of work and 10secs of rest. Rest 30secs between movements. Score total reps.
Burpee Pull Ups
Box Jumps (30/24″)
Push Press (42.5/30)
Row (cals)
SKILL DEV/ WARM UP:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 OH Squats
ADDITIONAL READING AFTER THE WOD:
“Dan’s 2012 CrossFit Games Tips” – CrossFit Ignite Sydney
SKILL DEV/ WARM UP:
Bike 3mins
1min Calf+Hamstring Foam Roller
2 Rounds
10 Ring Rows
10 Good Mornings
10 V-Ups
A) Squat Snatch – 3×3 @ 80% 1RM – rest 90s
B) Snatch Pull – 4×3 @ 100% Snatch 1RM – rest 90s
C) Front Squat – 5×5 @ 75-80% 1RM – rest 2mins
D) Complete 3 Rounds of:
10 One Arm KB Swings each side
Rest as needed
Stretches to finish
Follow Us!