Mikko Salo – “Jackie 5:21″

Heads up that there is NO ADVANCED on Saturday due to Regionals but Strength is on and at 10am

Workout

7min to find
Overhead Squat (3RM)

rest

“Jackie”

1000m row
50 Thrusters (20)
30 Pullups

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Its the CrossFit Games Australian Regional this weekend and so everyone can get a bit of a taste of the action for the rest of the week we will be having “Regionals Week” at CrossFit Adelaide (hurrah!).

Dont forget to check into sessions if you’ve been issued your swipe card – if you havent been issued your card yet give one of the trainers a gentle reminder to hook you up

Workout

100 d/us
50 hspu
40 toes to bar
30 db /kb stoh (HETBU)
20 db/kb lunges (HETBU)

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A few of you may have notice (or already been issued) one of the fancy new CrossFit Adelaide swipe cards / keyrings – this is to make the booking process super slick and easy. There is a bar code scanner in the office and once you have your card you just need to wander in before class and scan either the card or the keyring. The process takes all of about 2.3 secs. Most of you should receive your card this week, if you dont get yours – see one of the trainers and the will be able to issue you one.

Once you have your card please remember to check in before every session

Workout

25min AMRAP

400m run
30 wall balls
30 box jumps

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16 years old, female and 53kg – 129kg overhead…

We are going to be removing the 7am Monday class from the timetable effective as of this week, interest hasnt been consistent enough to justify the class, we may look at reintroducing it again later if there is demand, apologies for any inconvenience. We may look at a limited size 6:30pm Monday class in the near future – if we did bring it in this class would be limited to 6 people as there is already a Foundations class happening – hit Ben up if you would be interested in attending this class

Workout

Clean and Jerk

1RM Clean and Jerk

rest

4min row for max calories

Double under frenzy!

Workout

15min AMRAP – each partner performs the following movements (1 does 5 reps, other does reps)

- 5 power clean (65/40)
- 5 front squat (65/40)
- 5 push-jerk (65/40)
- 5 burpees

rest

7min AMAP (with partner)
- double unders (must swap after every miss)

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Workout

5 rounds for reps
3min on // 6min off

500m row
max D/B Thrusters (15/10)

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4:45 onwards is the highlight of this video, but dear god dont let me see any deadlifts that look like this…

Workout

Deadlift
5,4,3,2,1

rest

EMOM up to 12min (once you miss time – it becomes 5 rounds for time)
7 KB Swings (AHAP)
10 Burpees

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For those that have been hanging out for a while we finally have more Fight Shorts in stock – all sizes and they come in Red, Black or White (perfect for the gentlemen that doesnt care if he soils himself mid workout). $60 and available now!

Workout

18min EMOM

even 3 – 5 HSPU
odd 6 – 10 Pistols

rest

9min AMRAP
9 Push-jerk (60/40)
9 Box Jumps

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Louie Simmons asked about whether having more muscle mass is automatically a good thing

Workout

Hang Squat Clean + Split Jerk x  3 E2M for 5 sets

rest

Back Squat

5,4,3,2,1

rest 30sec

max Pullups

rest 2-3 min

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CFA crew up at True Grit

Well done to all the guys from the gym that got down and dirty up at True Grit over the weekend!

Workout

20min AMRAP

100 double unders

100 situps

100 pushups

100 KB Swings

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