Chipper & Tabata

Strength:  Shoulder press supersetted with Pendlay rows / Bent over rows
or
KB press supersetted with KB rows

Metcon:  CHIPPER

100 double unders / 200 singles
50 wall balls / air squats
40 box jumps
30 toes to bar / sit-ups
20 hspu / push-ups
10 muscle ups / 20 pull-ups or ring rows

Finisher:  Tabata core holds

ICON challenge WOD1

Strength:

Ring Dips – 5 x Max reps
superset with
Strict Pull Ups – 5 x Max reps

If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.

Metcon:

ICON online challenge workout week 1:

Amrap in 17 minutes:

3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.

Finisher:

Handstand practice

OPEN WOD 14.2

Snatch
or
Power clean & push press

Metcon:  OPEN WOD 14.2
Every 3 mins for as long as possible:

On first 3 mins:         2 rounds of 10 overhead squats 42.5 / 30 or goblet squats 20 / 16
10 chest to bar pull-ups or ring rows

On second 3 mins:   2 rounds of 12 overhead squats 42.5 / 30 or goblet squats 20 / 16
12 chest to bar pull-ups or ring rows

On third 3 mins:       2 rounds of 14 overhead squat 42.5 / 30 or goblet squats 20 / 16
14 chest to bar pull-ups or ring rows

etc…

CrossFit Taster 10am Sat & Sundays.

We want you to become the most awesome version of you.

Check out our  FaceBook reviews.

You can try CrossFit for free by dropping in for a taster sessions on Saturday or Sundays at 10am (email us for an alternative time if that  doesn’t suit you).  You will get to try out some CrossFit movements and experience a short conditioning workout. There is plenty of time to discuss how CrossFit can help you reach your goals and to ask the coach any questions you may have.

What should you bring?

  • Comfortable clothes to workout in and your trainers
  • A bottle of water

See you there,

Team Blackwater

Become the most awesome version of you.