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
Run 800m
Rest 3mins
Run 600m
Rest 90s
Run 400m
Rest 30s
AMRAP in 5mins of Double Unders
Level 1-3
Run 800m
Rest 3mins
Run 600m
Rest 90s
Run 400m
Rest 30s
AMRAP in 5mins of Skipping
READING AFTER THE WOD:
“Important Supplemental Foods” – Mark’s Daily Apple
METABOLIC:
Level 4-5
Run 400m
30 KB SDHP (24/16kg)
30 KB Push Press, 15 e/s (24/16kg)
30 V-Ups
30 KB Goblet Squats (24/16kg)
30 KB Clean, 15 e/s (24/16kg)
30 Burpees
Run 400m
Level 1-3
Run 400m
30 KB SDHP (16/8kg)
30 KB Push Press, 15 e/s (16/8kg)
30 Sit Ups
30 KB Goblet Squats (16/8kg)
30 KB Clean, 15 e/s (16/8kg)
30 Burpees
Run 400m
READING AFTER THE WOD:
“Recipe: Smoked Salmon and Avocado Timbales” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
Run 800m
Then
4 Rounds of
10 Wallball (20/14lbs)
10 Over the box Jumps (24/20″)
30 Double Unders
Then
Run 800m
Level 1-3
Run 800m
Then
4 Rounds of
10 Wallball (6/4kg)
10 Over the box Jumps (20/14″)
30 Double Unders or 50 Singles
Then
Run 800m
READING AFTER THE WOD:
“Recipe: Smoked Salmon and Avocado Timbales” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5 Rounds
10 Push Press (42.5/30kg)
10 Pullups
400m Run
Level 1-3
5 Rounds
10 Push Press (30/20kg)
10 Ring Rows
400m Run
READING AFTER THE WOD:
“Post Dinner Snacking” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
3 Rounds
Run 400m
15 Overhead Squats (42.5/30kg)
15 Box Jumps w Step Down (24/20″)
Rest 5mins
3 Rounds
Run 400m
15 Overhead Squats (42.5/30kg)
15 Box Jumps w Step Down (24/20″)
Level 1-3
3 Rounds
Run 400m
15 Overhead Squats (30/20kg)
15 Box Jumps w Step Down (20/14″)
Rest 5mins
3 Rounds
Run 400m
15 Overhead Squats (30/20kg)
15 Box Jumps w Step Down (20/14″)
READING AFTER THE WOD:
“Recipe: San Choy Bow” – CrossFit Ignite Sydney
METABOLIC:
Level 1-5
5 Rounds of:
Run 400m (Pullup bar to cnr of Young and McEvoy and back)
3 Rounds of “Cindy”
“Double Unders – Thick or Thin?” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
2 rounds for time
200m run
16 KBS (24/16kg)
16 Pull ups
16 Front Squats (50/35kg)
200m run
14 KBS (24/16kg)
14 Pull ups
14 Front Squats (50/35kg)
200m run
12 KBS (24/16kg)
12 Pull ups
12 Front Squats (50/35kg)
Level 1-3
2 rounds for time
200m run
16 KBS (20/12kg)
16 Pull ups
16 Front Squats (35/25kg)
200m run
14 KBS (20/12kg)
14 Pull ups
14 Front Squats (35/25kg)
200m run
12 KBS (20/12kg)
12 Pull ups
12 Front Squats (35/25kg)
READING AFTER THE WOD:
“Recipe: Chilli Con Carne” – CrossFit Ignite Sydney
*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.
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 1-5
3 Rounds of:
Row 500m
Run 400m (Pullup bar, small block back to pullup bar)
Rest 7mins (practice L-Sit, Tuck Sit or Frogstands)
3 Rounds of:
Row 500m
Run 400m
READING AFTER THE WOD:
“Lamb Meatballs with Tzatziki” – CrossFit Ignite Sydney
METABOLIC:
Level 4-5
5 rounds of: (try and keep a steady pace, record time for each round)
5 rounds of: (try and keep a steady pace, record time for each round)
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