Saturday

CrossFit Territory – CrossFit

Good opportunity to do the Aussie Throwdown if you are registered or if you would like to register i have put the link on the “Crossfit Territory Members Page” (add this group on Facebook if you havent already done so).

Even if you arent registered for the Aussie Throwdown still get down to the gym and give it a go! Just treat it like another workout.

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Warm-up

8 – 7- 6

Burpees

jumping pullups

thrusters

Row

Mobility

Praying Childs Pose 2 minutes total time.

Strength

Thruster (OE3mins 5 – 4 – 3 – 3 – 3)

*From the ground*

Workout of the day

Metcon (4 Rounds for reps)

The Aussie Throwdown Event 1

THE BURNER 3.0

“RX”

0 – 3 Minutes

20/15 Cal Row

Max Burpees Over The Rower – Must Be Lateral

3 – 6 Minutes

25/20 Cal Row

Max Ground to Overhead @ 45kg/30kg

6 – 9 Minutes

30/25 Cal Row

Max Chest-To-Bar Pull-Up

9 – 12 Minutes

35/30 Cal Row

Max Thrusters @ 45kg/30kg

“INTERMEDIATE/MASTERS”

0 – 3 Minutes

20/15 Cal Row

Max Burpees Over The Rower – Must Be Lateral

3 – 6 Minutes

25/20 Cal Row

Max Ground to Overhead @ 35kg/25kg

6 – 9 Minutes

30/25 Cal Row

Max Pull-Up

9 – 12 Minutes

35/30 Cal Row

Max Thrusters @ 35kg/25kg

“SCALED”

0 – 3 Minutes

20/15 Cal Row

Max Burpees Over The Rower – Must Be Lateral

3 – 6 Minutes

25/20 Cal Row

Max Ground to Overhead @ 25kg/20kg

6 – 9 Minutes

30/25 Cal Row

Max Jumping Pull-Up

9 – 12 Minutes

35/30 Cal Row

Max Thrusters @ 25kg/20kg

WORKOUT FLOW

Set Up The Clock to Go UP to 12:00 (12 Minutes)

From minute 0 to 3 you will perform the cal row when you are finished rowing the programmed calories you will then perform the MAXIMUM Burpees you can achieve until the clock hits the 3rd minute (3:00)

You will then jump back on the rower!

From minute 3 to 6 you will perform the cal row when you are finished rowing the programmed calories you will then perform the MAXIMUM Ground To Overhead you can achieve until the clock hits the 6th minute (6:00)

You will then jump back on the rower!

From minute 6 to 9 you will perform the cal row when you are finished rowing the programmed calories you will then perform the MAXIMUM Chest to Bar Pull Up you can achieve until the clock hits the 9th minute (9:00)

You will then jump back on the rower for the last time!

From minute 9 to 12 you will perform the cal row when you are finished rowing the programmed calories you will then perform the MAXIMUM Thrusters you can achieve until the clock hits the 12th minute (12:00)

You will then probably hit the floor & get a high-five from your judge.

Romwod

Dragon-1 minute each side

Fragon-1 minute each side

Sumo Squat -2 minutes

Half Split – 2 minute each side

Twisted Cross -1 minute each side