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% for Open Athletes)
20 KB Swings (24/16kg)
40 Double Unders
Rest 30s
Then
AirDyne 50cals for time
Level 1-3
5 Rounds
20 KB Swings (20/12kg)
40 Double Unders or 80 Single Skips
Rest 30s
Then
AirDyne 40cals for time
ADDITIONAL READINGS:
”Supplements: Creatine” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
4 Rounds (85% for Open Athletes)
30 Unbroken Double Unders
20 Unbroken Wallball (20/14lbs) 10 ft target
10 Unbroken C2B Pullups
Rest 60s between rounds
Level 1-3
4 Rounds
30 Double Unders or 60 Singles
20 Wallball (6/4kg)
10 Pullups/ RIng Rows
Rest 60s between rounds
ADDITIONAL READINGS:
“Recipe: Baked Eggs” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
3min AMRAP
10 Box Jumps (24/20″)
30 Double Unders
3mins Rest
5min AMRAP
10 Thrusters (45/30kg)
10 C2B Pullups
3mins Rest
3min AMRAP
10 Box Jumps (24/20″)
30 Double Unders
Level 1-3
3min AMRAP
10 Box Jumps (20/14″)
30 Double Unders or 60 Singles
3mins Rest
5min AMRAP
10 Thrusters (25/15kg)
10 Pullups (assisted)
3mins Rest
3min AMRAP
10 Box Jumps (20/14″)
30 Double Unders or 60 Singles
READING AFTER THE WOD:
“Recipe: Barbecue Lamb” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
50 Burpees (jump to a target 6 inches above reach) 4min cut off
Rest 6mins
5 min AMRAP
50 Double Unders
20 Power Snatch (35/25kg)
Rest 5mins
50 Burpees (jump to a target 6 inches above reach)
Level 1-3
40 Burpees (jump to a target 6 inches above reach) 4min cut off
Rest 6mins
5 min AMRAP
50 Double Unders or 100 Skips
20 KB Swings (16/8kg)
Rest 5mins
40 Burpees (jump to a target 6 inches above reach)
READING AFTER THE WOD:
“Recipe: Lamb Meatloaf” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
Run 800m
Rest 3mins
Run 600m
Rest 90s
Run 400m
Rest 30s
AMRAP in 5mins of Double Unders
Level 1-3
Run 800m
Rest 3mins
Run 600m
Rest 90s
Run 400m
Rest 30s
AMRAP in 5mins of Skipping
READING AFTER THE WOD:
“Important Supplemental Foods” – Mark’s Daily Apple
METABOLIC:
Level 4-5
Run 800m
Then
4 Rounds of
10 Wallball (20/14lbs)
10 Over the box Jumps (24/20″)
30 Double Unders
Then
Run 800m
Level 1-3
Run 800m
Then
4 Rounds of
10 Wallball (6/4kg)
10 Over the box Jumps (20/14″)
30 Double Unders or 50 Singles
Then
Run 800m
READING AFTER THE WOD:
“Recipe: Smoked Salmon and Avocado Timbales” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
9 Rounds
Row 150m
15 Burpees
*Run 400m after round 3, 6 and 9
Level 1-3
9 Rounds
Row 150m
15 Burpees
*Run 400m after round 3, 6 and 9
READING AFTER THE WOD:
“Recipe: Lots of Oysters” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
10min AMRAP
5 Burpee Box Jump (24/20″)
10 DB Power Snatch (30/20kg)
20 Double Unders
Level 1-3
10min AMRAP
5 Burpee Box Jump (20/14″)
10 DB Power Snatch (15/9kg)
20 Double Unders
READING AFTER THE WOD:
“Deconstructed Burger with Beetroot Relish” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
3 Rounds for time:
50 Double Unders
20 KB Swings (32/24kg)
15 C2B Pullups
10 Thrusters (60/40kg)
Level 1-3
3 Rounds for time:
50 Double Unders
20 KB Swings (24/16kg)
15 C2B Pullups
10 Thrusters (42.5/30kg)
READING AFTER THE WOD:
“Scapular Control” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
20 UB Wallball (20/14lbs)
30 Double Unders
16 UB Wallball
30 Double Unders
12 UB Wallball
30 Double Unders
8 UB Wallball
30 Double Unders
4 UB Wallball
30 Double Unders
* Wallball reps must be unbroken, if not start set again
Level 1-3
20 UB Wallball (6/4kg)
30 Double Unders or 60 Singles
16 UB wallball
30 Double Unders or 60 Singles
12 UB Wallball
30 Double Unders or 60 Singles
8 UB Wallball
30 Double Unders or 60 Singles
4 UB Wallball
30 Double Unders or 60 Singles
* Wallball reps must be unbroken, if not start set again
READING AFTER THE WOD:
“Recipe: Portuguese Fish Stew” – CrossFit Ignite Sydney
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