Fitness In 100

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
Courtesy of CrossFit Inc.
Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know. Greg Glassman CrossFit founder

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Mon, 21-08-2017


A) Jerk Dip 3 x 2 (heavy)

B) Split Jerk 4 x 2 @80%

C) 15min AMRAP with a partner

Max row or bike cals while partner completes:

2 Rounds of Cindy
5 pull ups
10 push ups
15 squats
*Athletes may sub CTB or Bar MUs for an extra challenge

Sat, 19-08-2017


30mins approx

-Single arm DB Press 6-10reps
-Jerk Block Climb Overs
-20/15 Cals Ski Erg
-20m Sled Push (heavy)

Then with a partner for time:

20 – Partner Single Bar Deadlifts (choose weight)
30 – Box Jump Overs synchronized
40 – Overhead Single Arm KB Squats synchronized 16/12kg
30 – T2B synchronized
20 – Burpees synchronized

Fri, 18-08-2017


Friday will be run as an ‘Open Box’ where Athletes may work on their own goals.

This WOD is optional and may shortened to 10 or 15mins

20min AMRAP

5 x HSPUs
10 x Sit Ups
20 x Double Unders
300m Row

Thu, 17-08-2017


Barbell Complex – choose either A or B

A) Snatch Balance + OH Squat + Hang Snatch 1 + 1 + 1

B) Power Clean + Hang Clean + Jerk 1 + 2 + 1


For time:
1-2-3-4-5-6-7-8-9-10 reps:
-OH Squat/Front Squat 52.5/35kg
-Ring Dip/Push Up

Wed, 16-08-2017


Deadlift 8×2 @80% of 1RM

Every 1:30

Metcon (AMRAP – Reps)

8 min AMRAP for reps:
2-4-6-8-10-12. . . .
Power Clean 70/50kg
Box Jumps 30/24″
*1st Rnd = 4 reps
1st + 2nd Rnd = 4 + 8 = 12 reps etc

Fri, 11-08-2017


A) 4 Rounds (not for time)
-10 x Renegade Rows
-3 TGUs each side
-10 L-Sit Passovers

B) 15mins Strict Pull ups
-weighted, banded, minimum 5 reps per set. min 30 reps total

C) 75 DB Snatches for time:
*7 Wall Balls EMOM*

Thu, 10-08-2017


Thruster 5-5-3-2-2-2-2
*heavy double and possible 2RM

For time:

3 rounds of ‘Bergeron Beep Test’
Run 800m
3 rounds of ‘Bergeron Beep Test’
Run 800m
3 rounds of ‘Bergeron Beep Test’
BBT = 7 Thrusters (35kg / 25kg)
7 Pull Ups
7 Burpees

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Dubbo NSW



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