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.
Warm Up:
Row 600m
1min Hamstring Stretch
2 Rounds
10 Ring Rows
10 Clapping Push Ups
10 Pistols
A) Split Jerk 2×5 @ 80% 1RM – rest 90s
B) Deadlift 3×3 @ 85% 1 RM – rest 2mins
C) Complete 3 Rounds:
10 KB Front Squats (increase weight each set)
Rest as needed
Stretches to finish
Warm Up:
- 2min Spin Bike/2min DU’s
- Thoracic foam roll 1min
- ITB roll 1min
- 10 Wall squats w/deep squat mobility on last rep
A. KB Front Squats: 3×12 (heavy-sets across) 90s rest
[Get deep!]
B. Metabolic:
AMRAP 12min
- 12 Push Press (40/30K)
- 24 Lateral Jumps
Stretches to finish.
Post times and weights to comments.
Warm up
- 400m run/400m row
- 30 D/U’s
- 2 rounds Cindy
A. Kettlebell circuit:
5 rounds:
- 5 KB front squats (as deep as possible with good form)
- 5 Double-arm KB cleans
- 5 Double-arm KB push press
- 5 Double-arm KB overhead walking lunges e/s
Allow 2min rest between rounds. Use a weight that is comfortable (this is an active rest after all!) and allows you to complete each round without putting the kettlebells down.
B. Mobility
- ITB foam roller 1min e/s
- Thoracic foam roller 1min
- 5 thoracic rotations
- 5 downward dogs into 5 cobras/upward dogs (hold each position for 10s)
- 2 stretches of your choice for 1min each
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