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Monday – short week

neil

Coming up this week….

We’re on a bit of a deload this week.  Lower volume, lower intensity for the most part, plenty of unilateral movement, with a dash of midline and posterior chain accessory work.  Back into it next week, then some baseline testing in anticipation of the Autumn Arsekicking.

Monday 540am is the end of an era.  No more whiteboard artwork to make Banksy proud.  Coach Dave is moving on, and will be sorely missed.  I know the cricket is on late, but if you can make it out of bed this morning, you’ve got one more workout to do with a groovy 80′s soundtrack……..

Tuesday morning is your absolute last chance to complete 15.5.  Scores need to be submitted by 1pm.

Wednesday is an advance screening of Girl Friday.  Seeing as it’s Easter Friday, we’re tackling our monthly CrossFit Benchmark early.  This month you have a choice, either Grace (30 Clean and Jerks) or Isabel (30 Snatches).

Thursday we’re getting aerobic with a gym triathlon. 2km row, 200 double unders and a 2km run.   Who is the resident Bevan Docherty or Sam Warriner (only, stronger and more coordinated…) at CFNZ and RCF09??  And while you’re waiting your turn for an erg, there is a gymnastics strength circuit to work through…..

Friday is just the morning class at 915am.  We have a fun team chipper for you to tackle.

Saturday and Sunday we’re closed, then we’ll see you back on Monday at 4pm for a partner barbell complex to kick off the second short week.

FITNESS

Strict Pullups

4 x 5-8 reps

Pushups

4 x 6-12 reps

1. 10-25 Wallballs

2. 10-20 Box Jump Overs

3. 10-15 DBL KB Clean+Push Press

Alternating minutes x 12mins

Core Finisher

30 Band Good Mornings
30 Weighted Sit Ups
30 Supermans
30sec Hard Style  Plank Hold

2 rounds

PERFORMANCE

Strict Pullups

4 x max reps – 2

Ring Dips

4 x max reps – 2

1. 10-25 Wallballs

2. 10-20 Box Jump Overs

3. 10-15 DBL KB Clean+Push Press

Alternating minutes x 12mins

Core Finisher

30 Band Good Mornings
30 Strict TTB
30 Supermans
30sec Hard Style  Plank Hold

2 rounds

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