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.
A) Clean & Jerk 3×2@70%, 3×2@ 75%, 4×1@80% – rest 60-90s
B) Clean Pull 5×5 @ 110% Clean 1RM – rest 90-120s
C) i) BB Good Mornings 3×5 (increase from last week)
ii) KB Rack Step Ups 3×6 e/s – rest 90-120s (inc. from last week)
D) Strict Toes To Bar 3×5-10 – rest 60s
A) Clean & Jerk 3×2@70%, 3×2@ 75%, 4×1@80% – rest 60-90s
B) Clean Pull 5×5 @ 100% Clean 1RM – rest 90-120s
C) i) BB Good Mornings 3×7
ii) KB Rack Step Ups 3×10 e/s – rest 90-120s
D) Strict Toes To Bar 3×5-10 – rest 60s
A) Muscle Ups 3-5 reps EMOMx10 OR 10min Progressions
B) Snatch Balance 4×3 – inc weight each set – rest 60s
C) Clean Pull 5×5 @ 120% Clean 1RM – rest 60s
D) i) BN Push Press 3×5 – sets across (heavier than last week) – rest 60s
E) ii) Bulgarian Split Squats 3×6 (heavier than last week) – rest 60s
A) Muscle Ups 1-3 reps EMOMx10 OR 10mins Progressions
B) Snatch Balance 4×3 – inc weight each set – rest 60s
C) Clean Pull 5×5 @ 110% Clean 1RM – rest 60s
D) i) BN Push Press 3×7 – sets across – rest 60s
E) ii) Bulgarian Split Squats 3×10 – rest 60s
A) Hang Clean + Jerk – build to heavy 2 – rest 90s
B) Clean Pull – 3×4 @ 110% Clean – rest 90s
C) Back Squat – Tempo 30X0 5×1 -build each set (STICK TO TEMPO)– rest 90s
D) Tabata Slamball (12/9kg)
A) Power Clean – 5 reps on min for 10mins
B) Clean Pull 5×5 – 110% Clean weight – rest 90s
C) Front Squat Tempo 30X0 3×3-5 inc weight – rest 2mins
D) i) Good Mornings 3×5
ii) Overhead Plate Sit Ups 3×15-20 reps
A) Clean to Thruster 3-5 reps on min for 10mins
B) Clean Pull 5×5 – 110% Clean weight – rest 60s
C) Box Squat 3×5 inc weight – rest 90s
D) i) Good Mornings 3×5
ii) GHD Sit Ups 3×10-15 reps
A) Front Squat – build to heavy 2 – allow 15mins
B) Push Press – 3×5 @ 80% – rest 90s
C) Clean Pull 4×5 – increasing weight – rest 90s
D) KB Farmer’s Carry 3x 100m (32/20kg) – rest 2mins
A) Clean Pull – 3×3 (double yellow bands) – rest 90s
B) Front Squat – 3×5 – tempo 30X0 – rest 90s
C) i) Handstand Push Ups 3xMax
ii) Elevated Ring Rows 3×10 – rest 90s
D) Sorensen Hold 3x60s – rest 60s
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
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