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
10 Rounds
4 Handstand Push Ups
8 KB Swings (32/24kg)
60m Shuttle Run
Rest 30s after each round
Level 1-3
10 Rounds
4 Hand release Push Ups
8 KB Swings (24/16kg)
60m Shuttle Run
Rest 30s after each round
READING AFTER THE WOD:
“What the Trainer’s Eat: Darren” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
AMRAP in 30mins
Run 400m
Max L-Pullups in 90s
Max HSPU in 90s
Level 1-3
AMRAP in 30mins
Run 400m
Max Ring Rows in 90s
Max Push Ups in 90s
READING AFTER THE WOD:
“Paleo Fish and Chips” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
AMRAP in 20mins of:
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (32/24kg)
Level 1-3
AMRAP in 20mins of:
2 Pullups
4 Dips
8 KB Swings (24/16kg)
READING AFTER THE WOD:
“The 23:1 Rule” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
“Holleyman”
30 Rounds
5 Wallball
3 Handstand Push Ups
1 Clean (100/65kg)
Level 1-3
15 Rounds
9 Wallball
6 Push Ups
3 Front Squat (60/40kg)
ADDITIONAL READING AFTER THE WOD:
“Should I Attend a CrossFit Affiliate Day?” – CrossFit Ignite Sydney
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) Power Snatch – 70%x2x2, 80%x2x2 – rest 90s
B) Power Clean & Push Jerk – 70%x2x2, 80%x2x2 – rest 90s
C) Deficit Deadlift – 3×3 @75% 1RM – 2mins rest
D) Complete 3 Rounds of:
Max Handstand Push Ups
OR
Max Handstand Holds
Rest 90s between attempts
METABOLIC:
Complete as many reps as possible in 10minutes following the rep scheme below:
3 Deadlifts (120/80)
3 HSPU
6 Deadlifts
6 HSPU
9 Deadlifts
9 HSPU
12 Deadlifts
12 HSPU
15 Deadlifts
15 HSPU
18 Deadlifts
18 HSPU
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
ADDITIONAL READING AFTER THE WOD:
“Recipe: Portobello Mushroom Burgers” – CrossFit Ignite Sydney
METABOLIC:
AMRAP in 20mins
3 HSPU
6 Deadlifts (choose your own weight)
9 DB Squat Cleans (choose your own weight)
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: Sesame Turkey Salad” – CrossFit Ignite Sydney
METABOLIC:
‘Nate-stee’
AMRAP in 30mins
3 Muscle Ups
6 HSPU
9 Squat Cleans (70/45kg)
12 Pull Ups
This was the first wod done in our new home, over 12 months ago. See here
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:
“10 Fitness Challenges (Part 2)” – CrossFit Ignite Sydney
SKILL DEV/ WARM UP:
Bike 3mins
1min Calf+Hamstring Foam Roller
2 Rounds
10 Ring Rows
10 KB Snatch
10 V-Ups
A) Power Snatch – 3×3 @ 80% 1RM – rest 90s
B) Squat Clean – 4×2 @ 85% 1RM – rest 90s
C) Deadlift – 3×5 @ 75% 1RM – rest 2mins
D) Complete 3 Rounds of:
Max Handstand Push Ups
Rest as needed
Stretches to finish
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