Crossfit Melbourne

Saturday 28th February

"Competitor"

a) 3 Rounds

10 x Deficit HSPU (2plates)

20 x Wall Balls (30,20)

40 x Calorie Row

@25 Mins

3 Rounds

20 x Burpee Box Jumps (20inch)

10 x Bar Muscle Ups

@50 Mins

EMOM for 10 Mins

3 x Muscle Ups

30 x Double Unders

"Crossfit"

a) Every 2 Mins for 10 Rounds

4 x Front Squats

First 5 Rounds - with 10 x Strict HSPU

Second 5 Rounds - 8 x Strict Chest to Bar Pull Ups

b) For 20 Mins -

Even Mins - 5 x Deadlifts

Odd Mins - 10 x Burpees

c) 50 to 10 x Double Unders

5 to 1 x Muscle Ups

 

Friday 27th February

"Competitors"&  "Crossfit"

Open WOD 15.1

 

Thursday 26th February

"Competitors"

Rest Day

"Crossfit"

a) 10 Rounds - 2 Min Rounds - 2 Mins Rest Between Rounds

260m Row / 220m Row

Max Double Unders in remaining time

b) Prowler & Farmers Carry work

 

 

Wednesday 25th February

"Competitors"

a) Clean & Jerk to 1RM

b) 2 4 6 8 10 12

Power Clean & Jerk (135, 95)

Chest to Bar Pull Ups

c) 6 Min AMRAP

6 x Front Squats (135, 95)

35 x Double Unders

"Crossfit"

a) 5 Rounds 

6 x Clusters (135, 95)

12 x KB Swings (24, 16kg)

b) Every 2 Mins for 10 Rounds

3 x Back Squats

7 x Strict HSPU

c) 3 Rounds

7 x Muscle Ups

16 x Pistols

Tuesday 24th February

"Competitors"

a) 8 Min AMRAP

10 x Deficit HSPU (1 fat 45lb plate)

10 x Step Ups (each leg, back rack, 105/75, 20 inch)

10 Min Break

8 Min AMRAP

5 x Chest to Bar Pull Ups

10 x Hand Release Burpee to 6inch Targer

15 x Box Jumps (24 inch)

10 Min Break

3 Rounds

8 x Muscle Ups

20 x Pistols 

"Crossfit"

a) EMOM for 10 Mins

3 x Power Snatches (same weight)

b) 5 Rounds

10 x Power Snatches (75, 55)

10 x Toes to Bar

10 x Wall Balls (20, 14)

7 Min Rest

5 x Chest to Bar Pull Ups

10 x Hand Release Burpee 

15 x Box Jumps (24inch)

Goodbye and good luck to Jess & Will...two favourites of the gym!

Off to live in Lima, Peru.

Wishing you all the best and keep up the training!

Monday 23rd February

"Competitors"

a) 5 Rounds

10 x Power Snatches (95, 65)

10 x Toes to Bar

10 x Wall Balls (20, 14)

b) 5 Rounds

6 x Clusters (155, 105)

12 x KB Swings (32, 24)

3 Min Rest

4 Mins Max Calorie Row

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Full Clean

1 x Hang Clean

2 x Split Jerks

b) 10 to 1

Power Clean & Jerks

Chest to Bar Chin Ups

c) 7 Min AMRAP

8 x Front Squats

35 x Double Unders

 

Saturday 21st February

Group 1

a) 5 Rounds of Each

5 x power cleans every  2 min

4 x power cleans every 2 min

3 x power cleans every 2 min

2 x power cleans every 2 min

(go heavier when ever you want)

b) Strict Press to 3 x 8

c) Group 1 & 2 WOD

5 Rounds

12 x Hang Clean & Jerk (115, 80)

9 x Thrusters (115, 80)

6 x Power Snatches (115, 80)

15 Mins Break

EMOM for 10 Mins

10 x Chest to Bar Pull Ups

20-30 Double Unders

2 Mins Rest

EMOM for 5 Mins

4 x Muscle Ups

 

Friday 20th February

Group 1

a) Every 2 Mins for 10 Rounds

3 x Back Squats

b) Every 2 Mins for 6 Rounds

3 x Muscle Snatch

c) 12 Mins to Snatch Balance to 3RM

d) Max Snatch

Group 2

a) Every 2 Mins for 10 Rounds

1 x Full Clean

1 x Hang Clean

1 x Front Squat

b) Open WOD 14.2

 

Thursday 19th February

"Competitors"

Rest Day

"Crossfit"

a) Bench Press to 1RM

b) 5 Rounds

10 x Power Cleans (165, 105)

10 x Bench Press (155, 95)

 

Wednesday 18th February

"Competitors"

a) 12 Mins Max Reps @90%

Full Clean & Jerk

b) For time -

30 x Push Jerks (185, 125)

30 x Box Jumps (30 inch)

30 x Power Cleans (185, 125)

c) Every 2 Mins for 10 Rounds

3 x Front Squats

"Crossfit"

In 10 Min blocks -

2km Row

1.6km Run

50 x Calorie Assault Bike

100 x Calorie Ski Erg

200 x Double Unders

CHANGES TO THE “OPEN” PT 1: AFFECTS ON ATHLETE ELIGIBILITY FOR REGIONALS

BY NIC ANDERSON ON FEBRUARY 14, 2015 | 0 COMMENTS

In the 2015 CrossFit season, Games Director Dave Castro has changed up the qualifying system throughout all regions. A lot of Australian/New Zealanders have been wondering whether their region would be split, as a result of the growing number of participants and high quality of athlete to miss national selection.

The surprise came with the announcement that the Aussies would instead be combined with the Asia region (which now also includes the Eastern half of Russia): meaning that in order to make room for the Asia sub-regions’ 10 qualifying spots, only 30 Australian/NZ athletes would qualify, as opposed to the previous combined number of 48.

The immediate reaction was that it would now be much harder to qualify for Regionals. However, the reality is that the athletes will now have an increased chance of making it into the Games. With 5 people qualifying through to the games this year (increasing from the 3 of previous years), the chances of making it to California all of a sudden double from 6% of athletes to 12.5%. As the fit get fitter, we wonder if the landscape will be much different at the top end, with 37.5% of athletes from last years regionals not making the cut under the new rules.

THE BREAKDOWN:

On the women’s side, 40% of competitors that placed 31st-48th in the Open finished inside the top 30 at Regionals, with 10% of those finishing in the top 10. Such names as Lindsay Vaughan, who placed 41st in the open, finished 10th at Regionals. While Stephanie Ortiz, who would have just missed out by placing 31st in the Open, finished 8th at Regionals.

On the men’s side, 25% of those who placed 31st-48th in the Open made the top 30 at Regionals, with 15% of those making the top 10. Ben Wadwell came from 45th in the open to finish 10th at Regionals. Three-time Crossfit games competitor Chris Hogan came from 34th in the open to finish 9th at Regionals. Then amazingly, Zeke Grove, who took the final spot of 50th in the Open, came within striking distance to finish 7that Regionals, even taking a win in event 4.

THE TAKE AWAY:

Every rep is going to count even more in this year’s Open. Take for example Chris Hogan whom I mentioned above. Although he finished 9th in Regionals last year, Chris would not even qualify this year with his numbers from the 2014 competition, as he was 44 points off a top 30 berth.

With the top 30 from Australia and top 10 from Asia making up the 40 competitors in the Australasian region, each heat should now be more hotly contested. The gap in ability of each athlete should be smaller, and there should be no smudging up of numbers, creating a better spectacle for the sport and pushing it closer to legitimacy as a world event.

Those wanting to make Regionals are now going to have to work harder and those who have been there before are going to have to keep pushing boundaries to hold their position. The numbers of those in the current elite category will have to advance, edging closer to that pipe dream athlete who snatches more than 120kg and runs a sub 20min 5km.