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:
Bike 3mins
1min Calf+Hamstring Foam Roller
2 Rounds
10 Ring Rows
10 Good Mornings
10 V-Ups
A) Squat Snatch – work up to heavy single – allow 12mins
B) Thruster 3×5 @ increasing weight – rest 2mins
C) 4 rounds:
Run 400m
1 Round of Cindy
Rest 30s between rounds
Stretches to finish
Warm Up:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 Deck Squats
A) Squat Snatch 4×1 @ 90% 1RM – every 90s
(Focus on balance in the bottom of the squat)
B) Back Squat 3×3 @ Squat Clean 1RM – every 2mins
(Focus on drive out of the bottom)
C) Perform on the min for 10mins:
4 Toes to Bar
8 Push Ups
12 Pistols
Stretches to finish
Warm Up:
Run 2 Small Blocks
1min Ankle Mobility
2 Rounds
10 Push Ups
10 Ring Rows
10 DB Thrusters
A) Power Snatch, Squat Snatch (one of each per set) 4×1 @ 85% Snatch 1RM – every 90s
B) Back Squat – work up to heavy single – allow 15mins
C) Running Intervals
2 Rounds
1.6km Run (4mins rest)
Stretches to finish
Warm Up:
Run 500m
1min Deep Hip Mobility
2 Rounds
5 Butterfly Pullups
10 Push Ups
15 Deck Squats
A) Squat Snatch 4×2 @ 85% 1RM – start each set every 90s
B) Front Squat 7×1 @ 90% 1RM – On the minute for 7 mins
C) Complete 10 Rounds on the minute for 10 mins of:
5 Unbroken Strict Pullups, 5 Unbroken Strict Ring Dips
*If unable to complete drop the reps to 4 or 3 each round
Shoulder Stretches to finish
Warm Up:
400m Run for time
Scorpion Complex Stretch
2 Rounds
5 Strict Pullups
10 Paralette Push Ups
15 OH Squats
A) Squat Snatch 5×2 @ increasing weight – start each set on 2mins
B) Gymnastic Circuit
3 Rounds Not For Time – Complete:
30s Handstand Hold (Scale to; freestanding, against the wall, headstand)
30s Ring Support (For proper support wrists must be turned out and body in a hollow)
30s L-sit ( For proper L-sit heels must be above the height of the hips and legs straight)
30s Chin above the Bar (Engage lats and retract shoulder blades)
* Each 30s can be broken up into smaller sets, 30s must be reached before moving onto the next exercise
C) Tabata “Bottom to Bottom” Squats
Each rep begins and ends at the bottom of the squat, there is no pause at the top of the squat and each 10 second “rest” period is held at the bottom of the squat.
Quad and Hamstring 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.
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