Abby T’s Member of the Month WOD

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

10 Sit-Ups

5 Pike Squats

10 Ring Rows

5 KB Sumo Deadlift High-Pulls

10 Shoulder Pass Throughs

Metcon

‘Abby T’

Abby T, Part A (AMRAP – Rounds and Reps)

13min AMRAP:

13 Sumo Deadlift High-Pulls, 42.5/30kg

13 Double Unders

13 Overhead Squats, 42.5/30kg

13 MB Sit-Ups, 20/14lb
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Abby T, Part B (AMRAP – Rounds and Reps)

13min AMRAP:

13 Push Press, 42.5/30kg

13 WallBalls, 20/14lb

13 Power Cleans, 42.5/30kg

13 Box Jumps, 24/20″
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

*Rest 2-3mins between AMRAP’s

Cool Down

Pigeon Pose (both sides)

Lat Stretch

Seated Forearm Stretch

Childs Pose

October Member of the Month 2017

Lucas Norman

When did you start CrossFit?
I started in February this year.

My favourite WOD is:
Don’t have a particular favorite. But anything with running and a good mix of movements is always good.


My least favourite WOD is: 

Murph was probably the toughest. Any WOD with lots of push-ups suck.

My favourite movement to do is:
Rope climbs are good fun and I love jumping on the assault bike as well!

If there was one movement that would be banned at CFP it would be:
Push ups and thrusters


After my first CrossFit workout, I felt:
Hooked! And tired haha


My 2017/2018 Goal is:
To start nailing my doubles unders and pull ups.


My advice to new members would be:
Try and be consistent getting to the gym. Once you’re at the gym give 110%.


Something you might not know about me is?
Um I dunno, I’m originally from the country (Clare Valley) and I have represent SA for Squash and currently ranked number 2 in the state.
If I was to create a WOD called the ‘Lucas’ it would be?
14 min amrap
2 Rope climbs
4 Squat Cleans 60/40kg
6 Handstand Push ups
8 Ring Dips
10 Pistol Squats
2 min rest
14 min amrap
100m run
10 wall balls
10 sit ups
10 lunges
200m run
20 wall balls
20 sit ups
20 lunges
300m run
Etc
All movements must be performed with med ball. Anytime you put med ball down, you must perform 5 Burpees before you can continue.

Friday 29th September -‘PB Day’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 50m

10 Shoulder Pass Throughs

2 Rounds:

30sec Puppy Dog Pose

30sec Bottom of Squat Stretch

Burgener Warm-Up

Strength

Squat Snatch (1-1-1-1-1-1-1)

Intermediate & Advanced

Hang Snatch (1-1-1-1-1-1-1)

Beginner

Metcon

‘Fran’

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Puppy Dog Pose

Couch Stretch (both sides)

Lat Stretch

Thursday 28th September -‘ Minute by Minute’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Lat Stretch

2 Rounds:

10 Goblet Squats

6 Alternating Goblet Lunges

30 Skips

Strength

Front Rack Lunge (6-6-6-6-6)

6 Reps = 3 Lunges on each Leg alternating.

Metcon

‘Minute by Minute’

Metcon (AMRAP – Reps)

20min EMOM:

Odd Minutes: Skipping

Even Minutes: Hang Cleans, 1/2 Bodyweight
*Scored by Total Reps of Hang Cleans

Cool Down

Standing Calf Stretch

Samson Stretch (both sides)

Childs Pose

Wednesday 27th September -‘Pull’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Mountain Climbers

10 Star Jumps

10 Tuck Jumps

2 Rounds:

30sec Lat Stretch

30sec Puppy Dog Pose

3 Rounds:

5 Ring Rows

5 KB Snatches (each arm)

10 Sit-Ups

Metcon

‘Pull’

Metcon (AMRAP – Rounds and Reps)

22min AMRAP:

3 Chest to Bar Pull-Ups

3 Power Snatches, 42.5/30kg

6 Chest to Bar Pull-Ups

6 Power Snatches, 42.5/30kg

9 Chest to Bar Pull-Ups

9 Power Snatches, 42.5/30kg

12…….

12…….

15…….

15…….
*Continue adding 3 Reps to each Movement until 22mins is up.

Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Core

Metcon (No Measure)

21-15-9 reps:

Mountain Climbers

Hollow Rocks

Sit-Ups

Cool Down

Puppy Dog Pose

Prone Cobra (abs)

Lat Stretch

Tuesday 26th September -‘Walk in the Park’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Lat Stretch

30sec Thread the Needle R

30sec Thread the Needle L

3 Rounds:

10 Arm Circles Forwards & Backwards

10 Tricep Push-Ups

10 Shoulder Press (Dowel Rod)

Strength

Shoulder Press (2-2-2-2-2-2-2)

Metcon

‘Walk in the Park’

Metcon (Time)

6 Rounds for Time:

10 Back Squats, 42.5/30kg

5 Wall Walks
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Couch Stretch (both sides)

Prone Cobra (abs)

Thread the Needle (both sides)

Monday 25th September -‘Barbell Sandwich’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00min AMRAP:

30 Skips

8 MB Deadlifts

8 MB Push Press

8 MB Squat Cleans

Metcon

‘Barbell Sandwich’

Metcon (Time)

For Time:

Run 800m

2 Rounds:

25 Deadlifts, 42.5/30kg

30 Push Press, 42.5/30kg

25 Squat Cleans, 42.5/30kg

Run 800m
*1 Barbell per Athlete

Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Standing Pike Stretch

Standing Calf Stretch

Lat Stretch

‘Barbells for Boobs’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

3 Rounds:

10m Toy Soldiers

10m Walking Lunges

10 KB Russian Swings

10 Ring Rows

Metcon

‘Helen meets Grace meets Helen’

‘Helen meets Grace meets Helen’ (Time)

Partner WOD

Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace, then completes Helen again. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete all 3 workouts.

3 Rounds for time

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull ups

then…

30 Clean and jerks 60/42.5kg

then…

3 Rounds for time

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull ups

Friday 22nd September -‘Double Up’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20m Toy Soldiers

5 Sit-Up to Pike Stretch

5 Sit-Up to Straddle Stretch

2 Rounds:

30sec Childs Pose

30sec Seated Adductor Stretch

30sec Lat Stretch

2 Rounds:

10 Russian KB Swings

10 KB Deadlifts

Strength

Deadlift (6-6-6-6-6-6)

Metcon

‘Double Up’

Metcon (Time)

3 Rounds for Time:

100 MB Squats, 20/14lb

‘Double Up’ Rope Climb
*25min Time cap

*For the ‘Double Up’ Rope Climb, complete 2 ascents of the Rope touching the ground with Toe only between ascents.

*If performing Rope Lowers, touch the ground only with shoulders between ascents.

Cool Down

Seated Forearm Stretch

Couch Stretch (both sides)

Thursday 21st September -‘WOD squared V2’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Puppy Dog Pose

3 Rounds:

8 Squats

8 MB Push Press

20 Singles

Metcon

‘WOD squared V2’

A: Metcon (Time)

3 Rounds for Time:

10 Thrusters, 42.5/30kg

20 Wallballs, 20/14lb

50 Double Unders
*15min Time cap

Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

*5min Rest

B: Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

3-6-9-12-15……..

Overhead Squats, 35/25kg

Chest to Bar Pull-Ups
*Continue to add 3 reps each ‘Round’ until 8mins is up.

Rx 35/25kg

L1 30/20kg

L2 25/15kg

Cool Down

Puppy Dog Pose

Standing Calf Stretch

Lat Stretch