Crossfit Flinders

Crossfit Flinders CrossFit to us is taking away all the frills and getting back to the raw grit that is hard work and determination in fitness. Its @ Flinders Uni for EVERYONE!

It’s strength, it’s power, it’s competition, it’s driving to be your best, it’s real.

Strength & Conditioning Launching in 10 days with limited FOUNDATION Memberships. Lock in $17.95 per week for Students, ...
31/08/2023

Strength & Conditioning Launching in 10 days with limited FOUNDATION Memberships. Lock in $17.95 per week for Students, Staff and the general Public (plus 2 weeks free for Students).
Full timetable starts Monday 11th September and includes 24/7 access to our new weights room on Level 1.

&fitness

26/02/2023

Warm Up

Ride 3 minutes with a 7sec each minute

2 Rounds of:

3 Cobras

3 Groiners/side

3 Scap Pull up Lean Backs

3 Kip Swings

3 Burpee to Kip Swings

Thruster

In 8 minutes build to a heavy:

Thruster

Open 23.2A

Complete as many reps as possible in 15 minutes of:

• 5 burpee pull-ups

• 10 shuttle runs (1 rep = 25 ft out/25 ft back)

*Add 5 burpee pull-ups after each round.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/2

Open 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/2

22/02/2023

Warm Up - Whole Body #1

1 Rd of:

4 Scorpions

4 Yoga Push-ups

4 Groiners

4 Wide Stance Walkouts

4 Slow Squats

CROOKED HOUSE

2 Rounds For Time:

400m Run

8 DB Hang Squat Cleans

8 Lateral Burpees Over DBs

–Minimum 2 minutes rest–

2 Rounds For Time:

400/320m Row/Ski

8 Kettlebell Swings

8 Box Jump Overs

–Minimum 2 minutes rest–

2 Rounds For Time:

1200/960m Ride

8 Wall Balls/Jump Squats

8 Butterfly Sit-ups

*Cap = 6:00 for each section

*Score = 3 separate times

Bulletproof Shoulders #1

2-3 Rounds of:

10-12 DB Shoulder External Rotations (elbow on knee)

10-12 Cable 90* Shoulder Internal Shoulder Rotations

15m Upside Down KB Waiter Walk/side

*Record load of DB shoulder external rotations

21/02/2023

Sn**ch Warm Up #3

2min Cardio

3 Groiners/side

3 Straddle Rotations/side

3 Hip 90-90s with heel taps/side

3 Open the Books/side

2 Rounds of:

3 Sn**ch High Pulls

3 Muscle Sn**ch

3 Sn**ch Grip Behind the Neck Press

3 Overhead Squats

3 Sn**ch Balance

3 Tall Sn**ch

Sn**ch Complex #7

In 10 minutes build to a heavy:

1 Power Sn**ch + Hang Squat Sn**ch + Sn**ch

SKWATS & PULL

In 15 minutes build through the sets

Back Squats 5-5-3-3-3

Rope Sled Pulls 3x12m

*Record heaviest for both

Overhead Jumps

Lift every 2 minutes

5-4-3-2-1

Overhead Squats

High Box Jumps

*Add load each set

*Score = heaviest weight for each set

20/02/2023

SPICY SALSA

2 rounds at each station:

AMRAP 1:30

1) Max Cal Air Bike

2) 15m Reverse Sled Drag + 15m Rope Pull

3) Max Cal Ride

4) 15-20 GHD Sit-ups

5) Max Cal Row/Ski

6) Sandbag Carry

*Rest 1:00

*Score = 6 Separate Station Totals

19/02/2023

Power Clean Warm Up #1

Power Clean Warm Up #1

2min Cardio

3 Slow Squats

3 Rotational Squats

3 Squatting Hip Rotations

3 Marching Glute Bridges

3 Shin Hops

2 Rounds of:

3 Muscle Cleans

3 Clean Pulls

3 Clean High Pulls

3 Mid Thigh Hang Power Cleans

3 Segmented Hang Power Cleans

Power Clean 2RM

In 12 Minutes:

Build to a heavy:

2 Power Cleans

+ 2 Broad Jumps

Open 23.1

Complete as many reps as possible in

14 minutes of:

• 60-calorie row

• 50 toes-to-bars

• 40 wall-ball shots

• 30 cleans

• 20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/1

16/02/2023

Warm Up - Sn**ch TnG

2 Rounds of:

3 Wall Slides

3 Roll & Reach

3 Groiners/side

3 Bootstrap Rotational Squats/side

2 Rounds of:

3 TnG Muscle Sn**ches

3 TnG Power Sn**ches

3 TnG Hang Power Sn**ches

3 Overhead Squats

*Add load on the second round

Deadlifts 6-4-4-2-2

In 15 minutes build through the sets:

6-4-4-2-2

Deadlifts

Lane

5 Rounds for Max Reps:

Hang Power Sn**ches @¾ / ⅔ BW

Handstand Push Ups/Push ups

Rest 90 seconds between rounds

15/02/2023

Warm up - Rowling

3 Rounds of:

Rowling 100m

1 Burpee per metre/over

+ 2 Table Top Roll Overs + Press Out

+ 10 Forward Pogo Hops

Ring Dips 5x5

In 12 Minutes Complete:

Strict Ring Dips 5x5

*Add load if you can

*Complete as negatives or banded of needed

Coffee Date

For Time:

100-80-60-40-20

Double Unders

25-20-15-10-5

Row/Ride Cals

10-8-6-4-2

Burpee Box Jump Overs

14/02/2023

Warm Up - Clean & Jerk #3

30sec Pigeon Stretch/side

30sec Kneeling Lat Stretch/side

30sec Back Scratch Stretch/side

2 Rounds of:

5 Bent Over Rows

5 RDLs

5 Hang Power Cleans

5 Push Press

5 Split Jerks

*Add load for a 2nd round

Up N At Em!

In 10 minutes build to a heavy complex:

2 Thrusters

+ 2 Push Jerks

+ 2 Split Jerks

Gymnasty Thruster EMOM

EMOM For 12 minutes

Minute 1 = 5 DB Thrusters + 6-12 Toes to Bar

Minute 2 = 5 DB Thrusters + 6-12 Pull ups

Minute 3 = Rest

*Score = Toes to Bar & Pull ups

13/02/2023

Warm up - Foundations

2 Rounds of:

3 Hip 90-90s

3 Knees Over Toes Split Squats/side

3 Lateral Split Squats/side

3 Table Tops

3 Prone 90* Raises

EVIL UNDER THE SUN

3 Rounds of:

AMRAP 2mins

12/9cal Ride

8 DB Power Cleans

*Max Burpees to a target in the remaining time

—---Rest 2mins then—---

AMRAP 2mins

12/9cal Row

8 DB Burpee Deadlifts

*Max Alt DB Sn**ches in the remaining time

—---Rest 2mins then repeat —---

*Score = Max Burpees & Sn**ches

12/02/2023

Warm Up - Clean Keep The Bar Close

2min Run/Row/Ride

Dynamic Warm Up

5 Kneeling Thoracic Rotations/side

5 Bootstrap Squats

5 PVC Passthroughs

5 PVC Dislocates/side

5 Front Rack Prying

Barbell Warm Up

3 Deadlift with Shrug Hold

3 Hang Clean High Pulls

3 Tall Hang Power Cleans

3 Front Squats

Power Clean Ladder #1

5 @ 70%

4 @ 75%

3 @ 80%

Rest 3 Minutes then

4 @ 75%

3 @ 80%

2 @ 85%

*You must make all weight adjustments yourself

*Record both times separately

Front Squat 4RM

In 12 minutes build to a heavy:

4 Front Squats

CAUGHT IN THE FAN

For Time:

10-8-6-4-2

Overhead Reverse Lunges 43/30kg

+45 Double Unders each round

*Score = time

Address

Alan Mitchell Building, Registry Road
Bedford Park, SA
5042

Telephone

+61882012842

Website

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