Hi CrossFit Burleigh Community,
As of 12 pm Monday March 23rd, the gym was forced to close for an initial 4 weeks. Unfortunately there is no way around for this and the gym will be completely closed.
But this does not mean we have to stop exercising or keeping fit and active! It is more important than ever to keep your routine, eat well and follow the governments directives. I want us all back in the gym ASAP. Tuesday’s workout will be a body weight workout. From Wednesday we will have 2 options, with equipment and without equipment. There will be virtual classes to attend once we have Zoom up and running. Please send me any specific questions about programming or individual training you are doing with us.
Please post your scores in our Facebook group and a photo that will make us all smile! Even a comment on how much you loved the workout 🙂
Thanks for your patience and understanding!!
Please feel free to add anything to this warm up!
-45-60 sec run
-10 leg swings each leg
-10 shoulder taps in push up position
-5-10 push ups
-5 boot camp burpees
E2M2M – 4 Rounds (2 mins to complete part a and then use the next 2 mins to complete part b. Alternate back and forth for 4 rounds):
a) 10 Slow controlled Handstand Shoulder taps.
-these can be done facing a wall or kicking up to a HS.
-wall facing or kick up and release hand from the ground only
-wall walk 1/2 way up the wall and perform shoulder taps
-shoulder taps in a plank position
-HS hip taps – touch hips, not shoulder
-free standing HS shoulder taps
b) 5 Pike push ups @31X1 tempo (3 sec down, 1 sec pause at the bottom, X fast up, 1 sec hold at the top)
-5 push ups with knees or feet on a box or object at the same tempo
-5 push ups with the same tempo
-5 push ups with hands on a box at the same tempo
3 mins to complete:
12 Push ups
Max Sit ups in time remaining.
*1 min rest
*score is total number of sit ups!
**Scaling – push ups from knees or with hands on a box
**RX+ – 12 HSPU or 12 Clapping push ups