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:
Level 4-5
5 Rounds (@85% effort for Open athletes)
Row 400m
20 Slamball (15/9kg)
10 Burpee to 6 inch target
*Rest 60s between rounds
Level 1-3
5 Rounds @85% effort
Row 400m
20 Slamball (9/6kg)
10 Burpee to 6 inch target
*Rest 60s between rounds
ADDITIONAL READINGS:
“The Games are Upon Us!” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
Run 400m
30 KB SDHP (24/16kg)
30 KB Push Press, 15 e/s (24/16kg)
30 V-Ups
30 KB Goblet Squats (24/16kg)
30 KB Clean, 15 e/s (24/16kg)
30 Burpees
Run 400m
Level 1-3
Run 400m
30 KB SDHP (16/8kg)
30 KB Push Press, 15 e/s (16/8kg)
30 Sit Ups
30 KB Goblet Squats (16/8kg)
30 KB Clean, 15 e/s (16/8kg)
30 Burpees
Run 400m
READING AFTER THE WOD:
“Recipe: Smoked Salmon and Avocado Timbales” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5min AMRAP
10 Hang Power Clean (60/42.5kg)
10 Burpees
Rest 5mins
4min AMRAP
8 Hang Power Clean (50/35kg)
8 Burpees
Rest 4mins
3min AMRAP
6 Hang Power Clean (42.5/30kg)
6 Burpees
Level 1-3
5min AMRAP
10 KB SDHP (24/16kg)
10 Burpees
Rest 5mins
4min AMRAP
8 KB SDHP (20/12kg)
8 Burpees
Rest 4mins
3min AMRAP
6 KB SDHP (16/8kg)
6 Burpees
READING AFTER THE WOD:
“2013 New Year Resolutions” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
10 Deadlift (120/80kg)
20 Burpees
30 KB Swings (24/16kg)
40 OH Walking Lunges (20/15kg)
Rest 5mins and go back down the ladder
Level 1-3
10 Deadlift (70/45kg)
20 Burpees
30 KB Swings (20/12kg)
40 OH Walking Lunges (10/5kg)
Rest 5mins and go back down the ladder
READING AFTER THE WOD:
“Recipe: Satay Chicken” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
10min AMRAP
3 C2B Pullups
6 Burpees
9 KB Swings (24/16kg)
Rest 5mins
Run 1.6km
Level 1-3
10 min AMRAP
3 Pullups
6 Burpees
9 KB Swings (20/12kg)
Rest 5mins
Run 800m
READING AFTER THE WOD:
“Recipe: GF Chicken Schnitzel” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
15min AMRAP (keep a steady pace)
15 KB SDHP (24/16kg)
10 Burpee Broad Jump
Run 200m
Level 1-3
15min AMRAP (keep a steady pace)
15 KB SDHP (20/12kg)
10 Burpee Broad Jump
Run 200m
METABOLIC:
Level 4-5
AMRAP in 10mins
150 Double Unders
then in time remaining
10 Slamball (9/6kg)
10 Burpees
Rest 5mins
Row 1km @ 90%
Level 1-3
AMRAP in 10mins
150 Double Unders or 300 Singles
then in time remaining
10 Slamball (6/3kg)
10 Burpees
Rest 5mins
Row 750m @ 90%
ADDITIONAL READING AFTER THE WOD:
“Recipe: Paleo Protein Balls” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5 Rounds (all reps unbroken)
Run 200m
8 Power Snatch (42.5/30kg)
12 Burpees
8 Power Snatch
Run 200m
Rest 3mins between rounds
Level 1-3
5 Rounds (all reps unbroken)
Run 200m
12 KB Swings (20/12kg)
12 Burpees
12 KB Swings
Run 200m
Rest 2mins between rounds
ADDITIONAL READING AFTER THE WOD:
“Myofascial Release and Trigger Points” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5 85% (pace yourself)
6 Rounds
30s Burpees
30s Rest
30s KB Swings (24/16kg)
30s Rest
30s BW Squats
30s Rest
30s DB Clean and Press (15/10kg)
30s Rest
30s Double Unders
30s Rest
Level 1-3 85% (pace yourself)
5 Rounds
30s Burpees
30s Rest
30s KB Swings (20/12kg)
30s Rest
30s BW Squats
30s Rest
30s DB Clean and Press (10/6kg)
30s Rest
30s Double Unders Or Skipping
30s Rest
ADDITIONAL READING AFTER THE WOD:
“Salmon: Orange Gold” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5 Rounds:
10 Thrusters unbroken (42.5/30kg)
Rest 1min
Then
5 Rounds
10 Burpee Pullup (fast)
Rest 1min
Level 1-3
5 Rounds:
10 Thrusters unbroken (30/20kg)
Rest 1min
Then
5 Rounds
10 Burpees (fast)
Rest 1min
ADDITIONAL READING AFTER THE WOD:
“Recipe: Mediterranean Chicken Casserole” – CrossFit Ignite Sydney
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