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
10min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (55/40kg)
10 Muscle Ups
Level 1-3
10min AMRAP
60 Burpees
30 Overhead Squats (20/10kg)
10 Pullups
ADDITIONAL READING:
“Importance of the Hollow in Gymnastics” – CrossFit Ignite Sydney
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 2-4 reps EMOMx10 OR 10min Progressions
B) Snatch Balance 4×3 – inc weight each set – rest 60s
C) Clean Pull 5×5 @ 115% Clean 1RM – rest 60s
D) i) BN Push Press 3×6 – sets across (heavier than last week) – rest 60s
E) ii) Bulgarian Split Squats – 3×8 (heavier than last week) – rest 60s
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
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
METABOLIC:
Level 4-5
3 Rounds for time:
50 BW Squats
7 Muscle Ups
10 Hang Power Clean (60/40kg)
Level 1-3
3 Rounds for time:
50 BW Squats
15 Push Ups
10 DB Power Cleans (15/9kg)
READING AFTER THE WOD:
“Recipe: Spiced Kangaroo” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5 rounds of:
5 rounds of:
A) Muscle Up 3×3 – rest 60s each set
B) Power Snatch – build up to heavy 2 – rest 90s each set
C) Front Squat – build to heavy 5 – rest 2mins
D) Good Mornings 3×5 – rest 90s
METABOLIC:
Level 4-5
AMRAP in 15mins
1 Snatch (50/35kg)
1 Muscle Up
2 Snatch
2 Muscle Ups
3 Snatch
3 Muscle Ups…
Level 1-3
AMRAP in 15mins
1 Overhead Squat (30/20kg)
1 Pullup
2 Overhead Squats
2 Pullups
3 Overhead Squats
3 Pullups…
ADDITIONAL READING AFTER THE WOD:
“Basic Core Training” – CrossFit Ignite Sydney
A) Muscle Up – 3×3-5 (scale to progressions + ring dips) – rest 90s
B) Hang Clean – 5×3 – build to heavy last set – rest 90s
C) Strict Press – 5×5 – sets across, should only be hard last 2 sets – rest 90s
D) GHD Hip Extension 3×20 – fast and powerful – rest 60s
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