WORKOUT OF THE DAY

18 Feb

Monday 18/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

10 Single leg Downward dog split crunch, per side

10 Controlled single leg squats per side

5 Kicks up to Handstand or attempts, minimal touch on wall

Back Squat (1 Set of 4 Back Squats @ 80% of max)

Metcon (AMRAP – Rounds and Reps)

Every 3 mins for 15 mins of:

10 Hang Power Cleans unbroken

15 Pushups

20 Air Squats

16 Feb

Saturday 16/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Power Snatch (10/8/6/4/2 Power snatch each, Every 2 mins)

With a partner, for quality and weight

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP, 2 mins rest, 4 rounds:

8 DB Clean and Jerk 30/20kg

Partner does Air squats for score.

Swap every 8 cj

15 Feb

Friday 15/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 Rounds of:

10 Rolls into straddle

10 Scorpions

10 Crucifix

1 min Thoracic spiderman twist, each way

1 min lizard, each side.

Metcon (Time)

18 Min Cap:

100 Double Unders/200skips

75 Wall Balls

50 DB Clean and Jerks (25 per side, done 5 at a time) 22.5/15kg

15/10 Bar Muscle Ups/Strict Pullups

At 18:00 rest for 2 mins then 3 min AMRAP of:

Squat Clean Thrusters @ 60/40kg

14 Feb

Thursday 14/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

“Rowling” – 8 Rounds. Their score is how many burpees to complete after each round.

Metcon (AMRAP – Rounds and Reps)

Every 3 mins for 15 mins:

Sled sprint up and back, light to moderate, similar weight to last week.

5 Broad jumps for distance.

15 Banded Wood Choppers, per side

10 Landmine deadlifts, per side

10 single arm db Upright row

Rest as needed.

13 Feb

Wednesday 13/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

1000/900m row

Roll out through upper back and/or glutes.

3 Sets of:

15 sec top of ring dip

15 sec bottom of pushup

14 Db Snatch, light.

Rest as needed.

Metcon (No Measure)

Speed and power circuit:

5 Landmine rotation snatches, speed and power, stick to same weight as last week

5 Seated box jumps, resetting for each one.
Spend 15 mins here. Rest as needed.

Metcon (Time)

2 Rounds of:

3/5/7 Ring Muscle ups

16 DB Snatch 22.5/15kg

OR

2 Rounds of:

9/12/15 C2B

16 DB Snatch 22.5/15kg

12 Feb

Tuesday 12/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

8 Cyclist Squats, close stance, feet almost touching.

30 Shoulder touches in pushup position

3 Rounds of:

20 Sec Active hang

5 Inch-Worms

8 Ring rows

Metcon (No Measure)

For Quality:

2/4/6/8/10 Undergrasp chinups

4/8/12/16/20 Parrallette Pushups

Metcon (Time)

5 Rounds for time of:

5 Deadlifts 100/60kg Compsquad 120/75

10 Burpees over bar

11 Feb

Monday 11/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

10 Single leg Downward dog split crunch, per side

10 Controlled single leg squats per side

5 Kicks up to Handstand or attempts, minimal touch on wall

Back Squat (3 Back Squats @ 80% of max)

2 Sets of:

3 Back Squats @ 80% of max

2 min rest

Metcon (AMRAP – Rounds and Reps)

“The Chief”

5 Rounds of:

3 Min AMRAP

3 Power clean @ 60/40

6 Pushups

9 Air Squats

Rest 1 minute between rounds.

Metcon (No Measure)

4 X 8/5 Kipping hspu for speed
Optional extras for class. Rest as needed.

09 Feb

Saturday 09/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

Warm up Game

Metcon (Weight)

With a partner, for quality and weight:

5/4/3/2/1 of Squat Clean and jerk, rest when partner does their set. Increase weight after each set

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP, 2 mins rest, 4 rounds:

8 DB Snatch 30+/20kg

Partner does burpees

Swap every 8 reps

08 Feb

Friday 08/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 Rounds of:

10 Rolls into straddle

10 Scorpions

10 Crucifix

1 min Thoracic spiderman twist, each way

1 min lizard, each side.

Thruster (30 Sec Thrusters 60/40kg)

4 Sets of:

30 Sec Thrusters 60/40kg

30 Sec rest

30 Sec X BMU/Strict Pullups

120 sec rest

Bar Muscle-ups (30 Sec X BMU/Strict Pullups)

Metcon (Time)

70/60 Cal Row

60 Wall Balls

50 Single Arm Overhead lunges 22.5/15kg

40 Toes 2 Bar

30 Db Clean and jerks, 15 per side

20 Burpee Box Jumps

07 Feb

Thursday 07/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

“Rowling” – 8 Rounds. Their score is how many calories they need to complete on the bike at some point during the class.

5 Rounds of:

10 Medball footy passes each way, with a partner, 3m apart at least.

10 Landmine presses per arm

10 Landmine rows per arm.

Rest as needed.

Metcon (Weight)

Every 2 mins for 12 mins:

Sled push down and up as fast as possible at moderate weight.

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TODAY’S NEXT SESSIONS

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  • CrossFitFriday, 6:45 am - 7:45 am6:45 AM CrossFit
  • Open GymFriday, 8:00 am - 9:30 am8:00 AM Open Gym
  • CrossFitFriday, 9:30 am - 10:30 am9:30 AM CrossFit
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CROSSFIT BODICOMPLETE

CROSSFIT

WODIFY
Warehouse 9 Yalgar Road
Kirrawee NSW
2232

Call
+61 0431 823 290
Email
vaughn@crossfitbodicomplete.com