CrossFit Workout Mini Endurance

METABOLIC:
Level 4-5
For Time:
Row 2km
Bike 4km (14/11 gear)
Run 1.6km

Level 1-3
For Time:
Row 1.5km
Bike 3km (12/9 gear)
Run 1.2km

ADDITIONAL READING AFTER THE WOD:
“Recipe: Broccoli Soup” – CrossFit Ignite Sydney

CrossFit Workout How many?

METABOLIC:
Level 4-5
30min AMRAP
Bike 1km (15/11)
Rest 30s
Max Push Ups
Rest 30s
Row 500m (don’t go over 20 strokes/min)
Rest 30s
Max Chest To Bar Pullups
Rest 30s

Level 1-3
30min AMRAP
Bike 1km (13/9)
Rest 30s
Max Push Ups
Rest 30s
Row 500m (don’t go over 20 strokes/min)
Rest 30s
Max Pullups
Rest 30s

ADDITIONAL READING AFTER THE WOD:
“Recipe: Salmon and Poached Egg on Zucchini Rosti” – CrossFit Ignite Sydney

CrossFit Workout On The Go

METABOLIC:
Level 4-5
Bike 1km
50 Pullups
Bike 1km

Rest 5mins

Row 500m
50 Push Ups
Row 500m

Rest 5mins

Run 400m
50 Pistols
Run 400m

Level 1-3
Bike 1km
30 Pullups
Bike 1km

Rest 5mins

Row 500m
30 Push Ups
Row 500m

Rest 5mins

Run 400m
30 Pistols
Run 400m

ADDITIONAL READING AFTER THE WOD:
“Recipe: Chili Lime Chicken” – CrossFit Ignite Sydney

CrossFit Workout Don’t Stop

METABOLIC:
Level 4-5
5 Rounds
5 Burpees
10 DB Power Cleans (15/9kg)
15 BW Squats
Bike until 2mins @ 70%

Level 1-3
5 Rounds
5 Burpees
10 KB SDHP (16/8kg)
15 BW Squats
Bike until 2mins @ 70%

ADDITIONAL READING AFTER THE WOD:
“Recipe: Roast Beets and Sauteed Stems” – CrossFit Ignite Sydney

CrossFit Workout Press and Pull

A) Strict Press – 3×5 @ 80% – rest 90s

B) Clean Pull – 95%x2x2, 105%x2x2 – rest 90s

C) Front Squat – 3×5 @ 80% – rest 2mins

D) Complete 5 Rounds of:
1min Bike (15/12 gear)
1min rest

CrossFit Workout Pause Back Squat

A) Snatch – 70%x2x2, 80%x2x2 – rest 90s

B) Clean & Jerk – 70%x2x2, 80%x2x2 – rest 90s

C) Pause Back Squat (2 sec pause) – work up to heavy triple – 15mins

D) Complete 3 Rounds of:
500m Bike
Rest 30s

CrossFit Workout Overhead

A) Power Snatch – 3×3 @ 80% 1RM  – rest 90s

B) Split Jerk – 3×3 @ 80% – rest 90s

C) Front Squat – 5×2 @ 85-90% 1RM – rest 2mins

D) Complete Bike time trial:
Bike 2km

CrossFit Workout Press and Balance

A) Push Press – 3×3 @ 85% 1RM  – rest 90s

B) Snatch Balance – 4×3 increasing weight – rest 90s

C) Front Squat – 5×1 @ 85-90% 1RM – rest 2mins

D) Tabata:
Spin Bike (17/14 Gear)

CrossFit Workout Push Bike

SKILL DEV/ WARM UP:
Run 400m+50 D/U’s
Box Glute Stretch
2 Rounds
10 Push Ups
10 GHD Sit Ups
10 BW Squats

A) Push Jerk – 4×2 @ 80% 1RM  – rest 90s

B) Clean Pull – 4×3 @ 90% Clean 1RM – rest 90s

C) Front Squat – 5×1 @ 90% 1RM – rest 2mins

D) Complete for time:
Bike 4km

Stretches to finish

CrossFit Workout Hang Snatch

SKILL DEV/ WARM UP:
Bike 3mins
1min Calf+Hamstring Foam Roller
2 Rounds
10 Ring Rows
10 Good Mornings
10 V-Ups

A) Hang Snatch – 3×4 @ 75% 1RM  – rest 90s

B) Snatch Pull – 3×4 @ 90% Snatch 1RM – rest 90s

C) Front Squat – 5×5 @ 75% 1RM – rest 2mins

D) Complete 5 Rounds of:
Bike 500m
Rest 30sec

Stretches to finish