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) Power Clean and Power Jerk – 2 reps EMOM for 10mins
B) Front Squat from the ground 5×4 increasing weight – rest 90s
C) i) DB Shoulder Press – 4×8 (tempo 3010)
ii) DB Bent Over Row – 4×8 (tempo 2020) – rest 60s between rounds
D) GHD Sit Ups 3×15 – rest 60s
A) Power Snatch 5×5 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×5 (touch and go) build to heaviest possible- rest 60-90s
C) Front Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch 5×4 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×4 (touch and go) build to heaviest possible- rest 60-90s
C) Back Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch 5×5 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×5 (touch and go) build to heaviest possible- rest 60-90s
C) Front Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Clean & Power Jerk – Build to max in 15mins
B) Box Squat – Build to max in 15mins
C) i) BB Good Mornings 3×5
ii) KB Rack Step Ups 3×6 e/s – rest 90-120s
P) Strict Toes To Bar 3×5-10 – rest 60s
METABOLIC:
Level 4-5
12min AMRAP
40 KB Swings (24/16kg)
30 Toes to Bar
20 Power Clean to Push Press/Jerk (72.5/50kg)
10 Back Squat (110/80kg)
Level 1-3
12min AMRAP
40 KB Swings (20/12kg)
30 Knees to Chest
20 Power Clean to Push Press (40/25kg)
10 Back Squat (50/35kg)
READING AFTER THE WOD:
“Beyond Resolutions: It’s the Rest of Your Life!” – CrossFit Ignite Sydney
A) Power Snatch+ Hang Snatch EMOMx10 @ 70%
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 70%
C) Back Squat 1×80%, 1×85%, 1×90%, 1×95%
D) i) Strict Pullups Max Strict Pullups Unbroken (2 attempts only)
E) ii) Strict Dips Max Strict Dips Unbroken (2 attempts only)
*Note: Snatch and Clean and Jerk 1RM will be on Friday, it is recommended to take a rest day on Thursday to ensure your best result.
A) Power Snatch+ Hang Snatch EMOMx10 @ 80% Sn 1RM
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 80% Cl+J 1RM
C) Back Squat 2×75%, 2×80%, 2×85%, 2×90% – rest 90s
D) i) Strict Pullups Tempo 3022 – 3x ME (Chin held over bar)
E) ii) Strict Dips Tempo 32X0 – 3x ME – rest 90s
A) Power Snatch+ Hang Snatch EMOMx10 @ 75% Sn 1RM
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 75% Cl+J 1RM
C) Back Squat 3×70%, 3×75%, 3×80%, 3×85% – rest 90s
D) i) Strict Pullups Tempo 3022 – 3x ME (Chin held over bar)
E) ii) Strict Dips Tempo 32X0 – 3x ME – rest 90s
A) Back Squat 8×3 @ 85% – rest 2mins
B) Power Snatch 4×3 @75% – rest 60s
C) Power Clean 4×3 @ 75% – rest 60s
D) Ring Push Ups 5xME – rest 90s
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