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:
Run 800m
1min Calf/ Ankle Mobility
2 Rounds
5 Muscle Ups
10 V-Ups
15 BW Squats
Metabolic:
AMRAP in 5mins
Row for calories
Rest 2mins
AMRAP in 5mins
10 Back Squat (body weight)
10 Ring Dips
Rest 2mins
AMRAP in 5mins
6 Hang Power Cleans (60/40kg)
12 Burpees
Post total reps including calories
Stretches to finish
Warm Up:
Run 400m
Box Glute Stretch
2 Rounds
5 Strict Pullups
10 Push Ups
15 Broom Back Squats
A) Split Jerk 4×2 @ 75% 1RM – every 90s
B) Deadlift 3×3 @ 85% 1RM – rest 2mins between sets
C) Run + Gymnastic Intervals
In 3 mins;
Run the small block (350m)
And with the time left max HSPU
Then in the next 3mins;
Run the small block (350m)
And with the time left max Ring Dips
Then in the next 3mins;
Run the small block (350m)
And with the time left max Push Ups
*There is no rest so it should take 9mins
Dan’s Shoulder stretch to finish
Warm Up:
400m Row for time
Foam roller ITB and lumbar stretch
2 Rounds
5 HSPU
10 Kipping Pullups
15 V-ups
A) ‘DLF is Gunna Rock You’
For time
21 reps of
Deadlifts (120/80kg)
HSPU
15 reps of
Fronts Squats (80/50kg) from the ground
Rings Dips
9 reps of
Thrusters (45/30kg)
Strict Pull Ups
Glute stretches to finish
Warm Up:
- 1km cycle (on the new spin bikes!)
- 10 reverse lunges e/s
- Deep squat mobility 1min
- Shoulder dislocates 30s
- Broom snatch progressions
A. Squat Snatch: 3,3,2,2,1,1@40-50% 1RM Snatch w/90s turnaround
[Go heavier if you feel comfortable at lighter weights]
B.
i) Ring Dips: 5xMax (kipping ok)
ii) Pull ups: 5xMax (kipping or strict)
C. 1km run or row time trial
Stretches to finish.
Post times, weights and reps to comments.
Warm Up:
Run 400m
Broomstick Snatch Progressions
2 Rounds
5 Dead Hang Pullups
10 V-ups
15 BW Squats
A. Metabolic:
5 Rounds For Time:
8 Power Snatch 42.5/30kg
8 Ring Dips
B.Finisher
Dish Hold 3x45s
Cobra Hold 3x45s
Stretches to finish.
Warm Up:
100 Double Unders
2 Rounds
5 Clapping Push Ups
10 Ring Rows
15 OH Broom Squats
Deep Squat Mobility
Clean Progressions
A. Clean and Jerk 7×1 @ increasing weight to 90% 1RM
[Use either Power or Squat clean depending on weight and Push or Split Jerk]
B. Overhead Squat 3×5 @ 70% 1RM (taken from the ground) Rest 90 sec between each set.
C. Gymnastics
3 rounds for max reps in 45 seconds:
- Handstand Hold (wall, off the wall, freestanding)
- Kipping Ring Dips
- GHD Sit Ups or Hip Extension
2 min rest between rounds
Stretches to finish. Post weights and reps to comments.
Warm Up:
- 400m row
- 30 DU’s
- Shoulder dislocates 30s
- Outta control helicopters 30s
Metcon:
10 rounds for time of:
- 10 Pull ups
- 10 Ring dips
- 10 V-ups
- 10 BW squats
Scale using bands as necessary.
Dan’s shoulder stretches and deep squat mobility to finish.
Post times to comments.
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