CrossFit Brisbane

“If a man is not rising upward to be an angel, depend upon it, he is sinking downward to be a devil.  He cannot stop at the beast.”
 - Samuel Taylor Coleridge

Early Session: 

Three rounds, 21-15- and 9 reps, for time, of:
40kg Hang squat clean
Handstand push-ups
85kg Deadlift
Ring Dips

Park Session:

5 rounds for time
50-40-30-20-10 reps

One Arm 10kg Plate Swing
Situps
Good Mornings (holding 10kg plate)
Pushups
400m run

Post session, time & subs to comments.

(photo: favourite torture device)

“The human mind is our fundamental resource”
 - J.F. Kennedy

Five rounds for time of:
25kg DB Swing
Abmat situps
Abmat back extensions
Double unders

50-40-30-20-10 reps

Post time to comments.

Scale weight according to ability.

Deadlift:

1-1-1-1-1-1-1-1-1-1

Post loads to comments.

Park Session:
Max continuous reps, rest between stations:-

Pullups
Jumping Pullups
Pushups
Squats
Situps
Back Extensions
Incline Row
Dive Bombers
Lunge Walk
Hanging Knee sit

record reps to comments

(photo: deadlift setup, CrossFit Journal)

“O, it is excellent to have a giant’s strength, but it is tyrannous to use it like a giant”
 - Sheakespeare

5 rounds for time:

40kg Power Snatch, 15 reps
400m run or 500m row
6 pullups

post time to comments.

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