Saturday

CROSSFIT KIDS 3-12 & SUPER YOUTH 13-19 

(9am) Catch a missed session

BEGINNER, INTERMEDIATE, MASTERS 40-49YRS & MASTERS 50-59YRS 

(7am) Pose Running & Technique with Ian, Intervals 1:1 work rest.

(8am) Catch a missed session

(9am) Mobility & SSS Cross-Over Symmetry

(10am) Open Box

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (7am) Running. The amount of sets will depend of form. (8am) (A) If you have completed all sessions for the week you are welcome to do a benchmark workout or hero. If you need to catch up a session then that is the priority (9am) See the Mobility Master about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (10am) Use this time to practice movements or lifts that trouble you, or do a benchmark or hero workout (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

ADVANCED 

(7am) Pose Running & Technique with Ian, Intervals 400m Run, 300m Run, 200m Run 1:1 work rest.  

(8am) (A) Wide Stance Back Squat 5rm

(8am) (B)  Intervals 30sec:15sec x 10 Bike 

(9am) Mobility & SSS Cross-Over Symmetry

(10am) (A) Strict Press 1.1.1.1.1

(10am) (B) Individually for max reps-8 Rounds Max Ring Dips, Max Ring Rows, Max OLS 

(10am) (C) Bench Row 5x5

(10am) (D) 60sec:30sec x 10 Row

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (7am) Running. The amount of sets will depend of form. (8am) (A) Take a reward  5rm (8am) (B) If you have already completed these then start your recovery (9am) Work through the activation or plyo phase of the crossover symmetry system (10am) (A) The weight is across  (10am) (B) Last week of max reps  (10am) (C)  (10am) (D) If you have already completed these then start your recovery (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover