We have a couple great nights coming up early in May with our Why CrossFit Again? night on Thursday the 1st and our Boys night in / Girls night out event on Friday the 2nd. Put both these in your diary as they will be fun nights. The Why CrossFit Again? night will be an awesome night to bring your friends along to that might be interested in Crossfit and if you have any questions on any topic we’ll cover those too! Best of all it FREE and there will be some refreshments provided.

Finally, we have our next Introduction to CrossFit program starting next week. Because of all the public holidays coming up this will be a condensed program with 4 sessions over to weeks on Tuesdays and Thursdays – Get your mates signed up!

Todays session:

Testing day 2

A) 1RM Overhead squat

B) ‘FRAN’

21 – 15 – 9

Thruster (42.5/30kg)

Pull Ups

The Open is behind us and its time to set some goals for the rest of the year. Quantifying your fitness is super important. The Andfit fitness testing levels is a tool to help you measure and repeat your fitness every quarter. This week we’ll be working through the above tests in the areas of Metabolic conditioning, Bodyweight CrossFit Gymnastics and Weightlifting. The idea is to celebrate areas of improvement but perhaps more importantly identify areas of your fitness that requires special attention for the coming months. We’re all about attacking and conquering our areas of weakness and developing ourselves as well rounded athletes.

Todays session:

Strength / Olympic lifting

Establish a 1RM Clean and Jerk

Conditioning

2km Row for time

Here is what’s happening at the box today:

7:00AM Bootcamp

8:15AM CrossFit Kids and Teens

8:00AM CrossFit

9:00AM CrossFit

9:00AM Free Trial session – All visitors welcome!

10:00AM Breakfast at CRAVE cafe in Morningside

Todays session:

A.) EMOTM for 5min

10 Shoulder to overhead

*You pick the weight. Bar must be cleaned from the ground

B.) In teams of 3 perform the following 20min AMRAP

*1 person working at a time. The next person starts their round when the person before them starts their run.

5 DB Manmakers (15/10kg)

10 Sit ups

15 Jumping lunges

Run 200m

Olympic Lifting

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

75 Double-unders
40 HSPU
40 KBS 32/24kg
75 Double-unders

Strength

1) Back Squat: 1 x 20 @ 90% from last Thursday – Rest 2:00 (before #2)

2) Front Squat: Max reps @ 100% of #1 (after 2:00 rest)

Conditioning

800m sandbag run (10/5kg) x 3

*2min rest between sets

Strength

Bench press 5 x 5 (Work up to a heavy set of 5)

Weighted Strict pull 5 x 1 (Do these between your bench press sets)

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats

Todays session:

25min AMRAP of:

Row 500m

Run 400m

20 burpees

or

Open WOD 14.5 

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
20kg. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.4

Its going to be an epic day in the box with the third CrossFit Games Open WOD 14.4! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD.

Workout of the day (8am only)

Death by Front Squats (50/35kg) *Clean the bar from the ground to start.

Perform 2 Front Squats in the first minute, 4 in the second minute, 6 in the 3rd minute and so on…

Then

In pairs, 15min AMRAP of:

5 Burpees

10 Combat rope skips

15 DB shoulder to over head (25/15kg)

*One partner completes a full round while the other partner rests.

Open WOD 14.5 (9AM-11AM)

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
43kg. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
29kg. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
20kg. thrusters
Burpees

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Today is a sad day. Its the last CrossFit Games Open announcement. Although its sad, its going to be EPIC+1000! These are the Athletes (All past Games champions) taking part in the live demo at 1pm today: Rich Froning, Jason Khalipa, Graham Holmberg, Annie Thorosdottir and Samantha Briggs.

Todays session:

Olympic lifting

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

20 Thrusters 40/30kg
20 Split Jumps
30 V-Ups
15 Thrusters 60/40kg
20 Split Jumps
30 V-Ups
10 Thrusters 70/50
20 Split Jumps
30 V-Ups

V-Ups Demo

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 2.5-5kg to last week’s number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

4 rounds of:

10 Deficit HSPU 6/4″
15 TTB
20 Burpees

Rest 2 minutes between rounds

One of our favourite Andfit couples! Doug and Hannah you guys inspire us with your commitment to your families health and fitness.

Olympic lifting

5X2 Hang Snatch (just above knee) – work to a max double for the day

Conditioning

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Lunges (static) 35/25kg
4/3 Bar Muscle-ups (Scale with 12 C2B pull ups, pull ups, banded pull ups or jumping pull ups)

Great video on the Bar muscle up. Also features NZ’s Ruth Anderson Horrell and one of my favourite athletes and Outlaw follower Chad Mackay (This guy has the most beautiful bar muscle up I’ve seen especially taking into account how massive he is! He’s the big dude in the blue shirt at the end). Enjoy!

Olympic Lifting

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps
1:00 ME HSPU (Scale with negatives, kick ups or DB push press)
1:00 ME Muscle-Ups (Scale with ring rows)
1:00 Rest

Workout of the day:

14min AMRAP

800m run / 50 Combat rope skips / 40 Ab mat sit ups / 30 DB Snatches (25/15kg) / 20 Burpees

or

Open WOD 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreaktime.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Rudy’s Tips

14.4 Outlaw Strategy & Tips from The Outlaw Way on Vimeo.

Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.4

Its going to be an epic day in the box with the third CrossFit Games Open WOD 14.4! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD.

Workout of the day (8am only)

In teams of 3 complete as many wall ball as possible in 12min with:

Partner 1: Wall balling

Partner 2: Holding a plank

Partner 3: rowing 300m

Notes: Partners rotate when the rower has finished their 300m. The wall baller can only, perform wall balls while the third partner is in the plank postion. If the plank is dropped, the wall baller has to stop too. Score = total team wall balls.

Open WOD 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreaktime.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Olympic Lifting

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

3 rounds for time of:

Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg

We’ll have a good discussion in class today about the different ways to squat. ALL squatting is great and its arguably the most functional movement you can do. The bar position will effect your hip angle and your hip angle will determine which muscles you’re working (hope I haven’t lost you already…). So its really helpful to understand why we would use a certain bar position and what the purpose of that particular squat is. Here is a diagram we have come up with to help you understand the different squats.

Strength

1) LB Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 2.5-5kg to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

20 Hang Power Cleans 50/35kg
20 TTB

Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.3

Its going to be an epic day in the box with the third CrossFit Games Open WOD 14.3! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD.

WORKOUT OF THE DAY (8AM only)

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
Pull-Ups x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

Workout 14.3 (9-11AM)

Andfit is coming to Victoria Park!

Our 5 week trial bootcamp was a success and we are launching a bootcamp membership from next week! As members you get to access all bootcamp sessions free of charge but this could be a great introduction to the Andfit family for your colleagues, friends and family.

Olympic lifting

7X1 Hang Snatch from just above knee – work to a max for the day, rest 90 sec.

Conditioning

‘Running Nate’

20min AMRAP

2 Muscle ups

4 HSPU

8 Swings (32/24)

Run 200m

*Muscle ups are scaled with 4 ring dips followed by 4 ring rows

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20″

Rest 90 secs between rounds

Olympic lifting

7X2 Tall Snatch – work to a heavy (but perfect) double, DEMO VIDEO (please watch this)

Conditioning

3 rounds for time of:

60 Double-unders
6/4 Muscle-Ups
12 KBS 32/24kg

You really want to try and make it to the gym today between 5:30-6:00pm! Because we got more than 60 people signed up for the Open coach Wykie has to take on 4 of our athletes in 4 back to back benchmark WODs!

King Kong – Wykie vs Joel

Fran – Wykie vs China

Diane – Wykie vs Sam

Grace – Wykie vs Aileen

Olympic lifting

12 minutes to establish a 1RM Snatch Balance.

Conditioning

5 rounds of:

5 Hang Cleans (full) 70/47.5kg
12 Box Jumps
15 Burpees

Rest 60 secs between rounds

We have another round of our 3 session Olympic lifting course starting on the 26th of March. There are only 5 spaces left so email [email protected] if you are keen to jump in!

Workout of the day:

OPEN WOD 14.2 and/or 2km Row for time

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
42.5KG. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
30KG. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
30KG. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
20KG. overhead squats
Jumping chest-to-bar pull-ups

Some advise on this workout from Rudy Nielsen:

I never thought I’d see the day. Legit WORK:REST intervals in an Open workout, and enough scientific strategerizing to keep me up reading NSCA manuals all night.

Outlaw Strategy and pacing tips for 14.2:

-Hold your WORK:REST for as long as possible.

If any of you watched the announcement show (which I’m sure you all did), you noticed a distinct difference in strategy and a distinctly different result. Talayna broke the C2B relatively early, made fast work of the OHS, and continued to battle well into the round of 20. This is no surprise considering the overall metabolic impact of large sets of C2B pull-ups, and the large toll they take on the localized musculature that is used to perform them. Camille went unbroken too long, and they failed quickly. The beauty of this workout is that there’s plenty of space for those short work:rest intervals.

After testing and hearing feedback, we are going to suggest completing each round as if it is a 1:30 interval, and breaking the C2B early and often. Yes, many of you don’t NEED to break the rounds of 10 & 12, but breaking them will stave off the dreaded lactic acid monster and keep you moving longer. Each round should basically be used to recover as much as possible. If you have 90 seconds to work with, and 10 OHS take between 18 and 20 seconds, then you have another 70 seconds to complete 10 seconds work. With a degree of variability, 10 C2B take 10 seconds – obviously this is with a butterfly, but it should hold fairly close for most athletes. This means you have ALOT of time to complete 10 reps. My suggestion would be two sets of five, with enough rest to give you 10 seconds to transition back to the OHS.

The work:rest intervals don’t even really fall off much deeper into the workout. Talayna’s first set of OHS on the round of 18 were around 35 seconds, this means she had 55 seconds to complete 18 seconds worth of work. That is STILL a 1:2 work to rest cycle, which is the same one we had our athletes hold on the 100s workout at Regionals last year with great success. Yes, this implies that your OHS have to be smooth and unbroken, but even if you fall to a 45 second round you still have more than a 1:1 cycle to work with.

-Save your grip, save your score.

I alluded to using two sets of five on the first round of C2B, let me elaborate on that with some suggestions… When I say sets of 5 on that round, I mean sets of 5 or less on every round (FOR INSTANCE: 5-5-4 on the round of 14). This is am absolute grip killer, and even if you have a massive UB set of C2B, the small sets remain as the suggestion. Resting or breaking on C2B does not take long. There is no barbell to pick up, and get in place, and nothing to slow you down but raising your arms back up. This, combined with the built in time allotted for work:rest, allows for a saving of grip that will be a necessity in the later rounds. No matter what, the forearms will fill up with lactic acid first as they are the smallest muscle group utilized in the C2B. Therefore, small sets not only allow for less overall fatigue, but they also allow for a quick opportunity to relieve grip and save it for deeper into the piece.

-Speaking of grip, save your hands too.

Caleb Williams just performed 14.2. He ripped for the first time in almost two years, and felt if he hadn’t he would have easily advanced to the next round. Obviously, you cannot rip. I would test every possible hand protection that is allowed for this piece. If you rip, the workout is basically over. This means you need to be prepared to be a little uncomfortable if you’ve never worn hand protection, and may be able to take it off at some point if it’s really bothering you.

-Wear Weightlifting shoes.

Please don’t tell me they’re too heavy. PLEASE. Wear them as they will allow no issues with depth, and a bounce out of the bottom to engage the stretch shortening cycle. If you’re worried about being “too heavy”, make yourself puke out the extra 15 ounces that’ll be on your feet before you start. Stability is more important than 15 ounces.

-Transitions are massive.

I always feel bad for the athletes that perform on the announcement show because they have to adhere to the staging of the workout. If you don’t have to be on a made for TV event, you need to have everything within a one step radius. Chalk, BB, pullup bar, and even a clock for intervals. Leave every second for rest, not wandering around the gym looking for chalk.

-Don’t rush your first rep of OHS, and try narrowing your grip.

I know this may sound like heresy, but I don’t think it’s particularly important to catch the snatch in a full squat. I like to power snatch, get my feet set, then go. If you won’t possibly fumble the full snatch, have at it, but you cannot waste energy trying to be fast. Also, I can’t say this strongly enough (hopefully people are still reading), you may gain a giant advantage by narrowing your grip to save shoulder fatigue. It is simply more stressful to hold a bar OH for a long period of time with a wide grip. If you can narrow your hands it will help stave off shoulder fatigue that could force you to drop the bar before you need to.

-Should you repeat?

No.

One and done on this one boys and girls, unless you like hospitals.

Here’s whats happening at the box today:

7:00AM – Oxygen Bootcamp

8:15AM – CrossFit Kids

8:00AM CrossFit + Free Trial ALL VISITORS WELCOME!

9:00AM – 11:00AM Open WOD 14.2

Its going to be an epic day in the box with the second CrossFit Games Open WOD 14.2! If you are coming to train at 8AM stick around after your workout, grab a coffee and support those doing the Open WOD.

WORKOUT OF THE DAY

Buy in: 1KM Row for time, then:

TABATA This:

Pull ups

Squats

Push Ups

Sit ups

*1min rest between excercises. This is a full TABATA of each of the excersises. A TABATA interval is 20 seconds of work, followed by 10sec of rest and repeated 8 times.

OPEN WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
42.5KG. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
30KG. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
30KG. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
20KG. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

We’re keen to get some teams entered for the HPU Play Offs in May. Please email [email protected] if you’re keen to jump in a team. 6 in a team should be fun! Team comps are a great way to start if you are thinking of competing, much less intimidating and stressfull that a individual comp.

Olympic lifting

2 Clean and Jerks @ 70% EMOM for 5:00 – do not go above percentage

Strength

20 mins to establish a 1RM Back Squat

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 140kg, walk out with approximately 150kg. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

100 KB Swings 24/16kg
50 HSPUs