WORKOUT OF THE DAY

06 Feb

Wednesday 06/02/2019

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 (Weight)

Speed and Power Circuit (metcon):

Spend 15 mins here.

Take your time working through 5 rounds of:

5 Landmine Rotation Snatch – Goal is speed and power, maximum 1 X 20kg plate on bar.

5 Rebound Jumps

Rest as needed.

Metcon (Time)

7/6/5/4/3 RMU Scale #s as needed OR 15/12/9/6/3 C2B or Jumping C2B

15/12/9/6/3 Power snatch 30/20kg and Overhead Squats

Metcon (No Measure)

No scoring required:

Finisher work: 4 mins Tabata Double Unders

02 Feb

Saturday 02/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball or pass poorly it’s a burpee. Clap before catching, forget to catch and it’s a burpee. might use the basketball because it’s round.

2 Rounds of:

2 laps side to side outside

10 Controlled single leg sit downs on to bench.

10 Twisting bears

()

01 Feb

Friday 01/02/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

1 Min Shuttle Runs

8 DB Lateral raise, keep light

8 Side raises

8 Rev Flys

60 Sec Squat Stretch hold

Roll out upper back with lacrosse ball 3 mins to do this.

Deadlift (3 Deadlifts (Approx 60-70%) 5 sec lower each rep)

Every 3 mins for 15 mins:

3 Deadlifts (Approx 60-70%) 5 sec lower each rep

12 DB Shoulder press sitting in straddle, 9RPE

Dumbbell Shoulder Press (12 DB Shoulder press sitting in straddle, 9RPE)

Metcon (Time)

50/40/30/20/10 Air Squats

100/80/60/40/20 Double unders

25/20/15/10/5 Pushups

Metcon (No Measure)

If you have anything left in the tank complete 3 rounds of

15 ghd situps

15 ghd extension

31 Jan

Thursday 31/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

7 Rounds each of:

100m Row

Front support while partner rows

Metcon (No Measure)

5 Rounds of:

100m Mixed KB Walk, 1 overhead, 1 farmers carry

Heavy sled push up and back

10m HS Walk/// 360degree pike walk on box

15 GHD Situps

3 Deadballs over shoulder

30 Jan

Wednesday 30/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 Rounds of:

30 Sec Front Support

10 Scap Pullups

2 Rounds of:

15 Sec top of dip

15 sec bottom of dip

15 Tight Kips on the bar as a class

Rest 60 seconds, can use bands if necessary.

7 Mins taking class through seated muscle up transitions.

Metcon (Time)

30 min cap:

20-2 of:

Wall Balls

10-1 of:

RMU/20-2 Pullups, bands allowed.30-3 of ring rows

29 Jan

Tuesday 29/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Sets of:

5 inch Worms

10 banded pull aparts

30 Sec Glute bridge hold

2 Sets of:

5 Deadlifts – 1st round empty bar, second round add 5-10kgs

5 high pulls

5 ¼ front squats with 1 sec pause

5 Power cleans

Rest 45 secs

Metcon (AMRAP – Rounds and Reps)

Every 3 mins for 15 mins:

8 Hang Power cleans 50/35kg

8 Toes 2 Bar

8 Front Squats 50/35kg

8 Burpees over bar

Keep reps the same or to make it more challenging, increase by 1 rep per round.

Metcon (No Measure)

3 X 15 GHD Hip Extensions

Superset with 20-30 side plank raises

28 Jan

Monday 28/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

10 Steps Walking Samson stretch, 3 sec stretch each step

2 Wall Climbs

20 Sec active hang on bar

2 Rounds of:

10 Back Squats 20/15kg

10 Press off the back of the shoulders

10 Bent over row

10 Shoulder circles each way

Back Rack Lunge (10 Back Rack lunges @ 50% of max back squat )

Every 4 mins for 16 mins:

10 Back Rack lunges @ 50% of max back squat, can build weight if feeling good.

5-7 Strict HSPU///Pike Pushups

5-7 Strict Pullups///3 Negatives

Handstand Push-ups (5-7 Strict HSPU///Pike Pushups)

Pull-ups (5-7 Strict Pullups///3 Negatives)

Metcon (Time)

5 Rounds for time of:

15 Kb Swings 24/16kg

12 Push press 42.5/30kg

9 Box jumps

26 Jan

Saturday 26/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

Warm up game – 5 mins of clap ball, do some squat holds while playing, if you drop ball or pass poorly it’s a burpee. Clap before catching, forget to catch and it’s a burpee. might use the basketball because it’s round.

2 Rounds of:

2 laps side to side outside

10 Controlled single leg sit downs on to bench.

10 Twisting bears

Metcon (Weight)

EMOM for 9 mins:

Min 1 – 12 Barbell Hip Thrusts, same weight as last week

Min 2 – 20 Sec side plank each side

Min 3 – 40 Sec Deadball Hold low

Metcon (Time)

In Pairs complete: Complete 8 Rounds each of:

6 HSPU/ 10 Pushups

12 Hang Power Snatch 30/20kg

18 Air Squats

Round for round

25 Jan

Friday 25/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

3 Rounds of:

1 Min Shuttle Runs

8 DB Lateral raise, keep light

8 Side raises

8 Rev Flys

60 Sec Squat Stretch hold

Roll out upper back with lacrosse ball 3 mins to do this

Deadlift (5 Deadlifts (Approx 60-70%) 4 sec lower each rep)

Every 3 mins for 15 mins:

5 Deadlifts (Approx 60-70%) 4 sec lower each rep

12 DB Shoulder press sitting in straddle, 9RPE

Dumbbell Shoulder Press (12 DB Shoulder press sitting in straddle, 9RPE)

Metcon (Time)

3 Rounds of:

50 DB Snatch 22.5/15kg

25 Burpee Box Jumps

Metcon (No Measure)

If you have anything left in the tank complete 3 rounds of

15 ghd situps

15 ghd extension

23 Jan

Wednesday 23/01/2019

CROSSFIT BODICOMPLETE WOD

CrossFit BodiComplete – CrossFit

Warm-up

2 Rounds of:

30 Sec Front Support

10 Scap Pullups

2 Rounds of:

15 Sec top of dip

15 sec bottom of dip

15 Tight Kips on the bar as a class

Rest 60 seconds, can use bands if necessary.

7 Mins taking class through seated muscle up transitions.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of:

7 RMU/21 Kipping Pullups, bands allowed

50 Wall Ball

90 Double Unders/180 Skips

6 min rest

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP of:

20 KB Swings 24/12kg

20 Box Jumps

20 Walking Lunges

BODICOMPLETE SOCIAL

TODAY’S NEXT SESSIONS

  • CrossFitWednesday, 6:45 am - 7:45 am6:45 AM CrossFit
  • Open GymWednesday, 8:00 am - 9:30 am8:00 AM Open Gym
  • CrossFitWednesday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymWednesday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymWednesday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • CrossFitWednesday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitWednesday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitWednesday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitThursday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • Open GymThursday, 7:00 am - 8:00 am7:00 AM Open Gym
  • CrossFitThursday, 9:30 am - 10:30 am9:30 AM CrossFit
  • Open GymThursday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymThursday, 3:00 pm - 5:00 pm3:00 PM Open Gym
  • TeensThursday, 4:00 pm - 5:00 pmTeens: 4:00 PM
  • CrossFitThursday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitThursday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • CrossFitThursday, 7:15 pm - 8:15 pm7:15 PM CrossFit
  • CrossFitFriday, 5:30 am - 6:30 amCrossFit: 5:30 AM
  • 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
  • Open GymFriday, 10:30 am - 11:00 am10:30 AM Open Gym
  • Open GymFriday, 4:00 pm - 5:00 pm4:00 PM Open Gym
  • BodiComplete KidsFriday, 4:00 pm - 5:00 pm4:00 PM BodiComplete Kids
  • WeightliftingFriday, 5:00 pm - 6:00 pm5:00 PM Weightlifting
  • CrossFitFriday, 5:00 pm - 6:00 pm5:00 PM CrossFit
  • CrossFitFriday, 6:00 pm - 7:00 pm6:00 PM CrossFit
  • WeightliftingFriday, 6:00 pm - 7:00 pmWeightlifting: 6:00 PM
CROSSFIT BODICOMPLETE

CROSSFIT

WODIFY
Warehouse 9 Yalgar Road
Kirrawee NSW
2232

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