Crossfit Flinders in Bedford Park, South Australia | Coach

Crossfit Flinders

Locality: Bedford Park, South Australia

Phone: +61 8 8201 2842

Address: Alan Mitchell Building, Registry Rd 5042 Bedford Park, SA, Australia

Website: http://www.crossfitflinders.com/

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25.01.2022 Warm Up Barefoot Strengthening 5m forward & back of:... - Calf Raised Walk - Heel Walk - Inverted Walk (rolled in) - Eversion Walk (rolled out) *Keep your legs straight and glutes squeezed for the duration of each walk. 10m Lateral Pogo Hops/side 10m Pogo Hops SYLB Workout 2 For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Learn more and register for the Support Your Local Box fundraiser at https://games.crossfit.com/. View the full workout details and movement instructions at https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_. SYLB #2 No Equipment For Time: 50 Star Jumps 21 Burpees 35 Star Jumps 15 Burpees 20 Star Jumps 9 Burpees You’re a long way from home Billy Run 10mins away from home Rest 2mins Run Home Cool Down 30sec Couch Stretch/side 30sec Pidgeon Stretch/side 60sec Sumo Squat

25.01.2022 **3 LIFT COMPETITION** Get around it team! On Saturday 10th of October we will be hosting a lifting competition in the box. The three lifts will be squat, deadlift, and bench press. $15 includes entry fee, 6-week online lifting program with Alex, BBQ lunch, and prizes. Register at https://bit.ly/2CEwVYo or on www.crossfitflinders.com... Spots are limited so get on it quick!

24.01.2022 Deadlift Lift Every 2.5 minutes for 5 sets: 3 Deadlifts + 3 High Box Jumps... Hop Down The Ladder For Time: 10-8-6-4-2 Deadlifts 100-80-60-40-20 Double Unders

24.01.2022 Skill Practice (8mins) 1 Turkish Get-up + 15m Waiter Walk/side Every 8 Minutes for 24 Minutes... 400m Run 50 Double Unders 500/400m Row 50 Double Unders

23.01.2022 Build to a heavy (12mins) 2 Banded Deadlifts Then... 3x2 @ 85% of 2RM 4 Rds of: 5 Deadball Cleans 5 Box Jump Overs 100m Run Rest 1:30

22.01.2022 But we hates it! 4/8/12/16/20/24 Plate/KB/DB G2OH... 100m Run 24/20/16/12/8/4 Burpees 100m Run

21.01.2022 Overhead Squat 6-6-4-4-2-2 Building in weight through the sets... *If you're confident in snatching then take it from the floor I Can't Feel My Legs! Every Minute on the Minute for 16 minutes 1) Wall Balls 2) Push Ups 3) DB Reverse Lunges 4) Rest *Score = total rep count

21.01.2022 Join us tomorrow morning for Hero Wod Lambert A son, a brother, a partner, a friend. PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 22 AUGUST 2011... Private Lambert was a member of the Mentoring Task Force Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland. Private Lambert is survived by his partner, parents and family. Join our great community and get super fit! For a free trial jump on our website! #crossfitflinders #flindersuni #fitness #strength #semester2 #community #crossfit #adelaide #2020 #sylb #squat #weightlifting #herowod #lestweforget

21.01.2022 WARM UP 2 Min ride/row/run 3 rounds:... 10 air squats 10 russian baby makers 5 worlds greatest 10 scap pull ups 10 banded good mornings part A 15 minutes to work on... part b 5 rounds of: - run 200m - 15 deadlifts - 10 front squats - 5 thrusters *all same weight*

20.01.2022 Warm up 2 Rds of: 50 Single Skips... 5 Kang Squats 5 Rotational Squats/side 5 Seated Sotts Press PVC OHS Stretch 2 Rds of: 3 Snatch Lift Offs 3 Hang Power Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snap Balance 3 Tall Snatch A- Building to a heavy (10mins) 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Lambo - Hero Wod 21-15-9 Squat Snatches 50/35kg KBS 32/24kg T2B *100 Double Unders Each Round

20.01.2022 In Teams of 3: 18km Bike / 9km Row *After each effort complete... 5 Box Jumps 5 Ring Dips / 10 Push-ups

20.01.2022 A- Building to a heavy (15mins) Bench Press B - EMOM Until Failure... 1) 1 Strict Pull-ups + 1 Bench Press @ 70% 2) 2 Strict Pull-ups + 2 Bench Press @ 70% 3) 3 Strict Pull-ups + 3 Bench Press @ 70% Once you fail go on with push-ups & ring rows until the 10 minute mark

19.01.2022 Warm up 20 Split Stance Star Jumps 5 Yoga Push-ups... 5 Hip 90-90s 5 YTWs 5 Roll & Reach 5 Windmills/side 5 Open The Books/side A: Work on a goal for 15mins: -Something you missed? -Something on the board? For Time: 15-12-9 DB Push Press Lateral Burpees Over the Dumbbells DB Deadlifts Rest 2mins 15-12-9 Alt DB Snatches Dips/Hand Release Push-ups DB Bent Over Rows

18.01.2022 A- Building to a heavy: Ring Pull-up Jackie... For time: 1000m row 50 Thruster 45/35# 30 Pull-ups

18.01.2022 A- Handstand Walking & L-sit Practice (12mins) - Accumulate 5-10m Walks - Finish each handstand hold with a roll out... - After each attempt complete 4 Parallette Shoot-throughs Aerobic Bro Sesh In Pairs: 4 Rds of: 1600m Assault Bike 30 Dumbbell Bench Press 30 Strict Pull-ups *share the workload

18.01.2022 Overhead Press Building to something heavy in 12 minutes: 2 Overhead Press + 2 Push Press... *From the rack Couple Trouble With a continuously running clock, From 0:00-7:00 For Time: 12-8-6-4 Single Arm DB Push Press/side Burpees Over the Dumbbells From 7:00-14:00 For Time: 12-8-6-4 Single Arm Devils Press *30m Suitcase Carry Each Round

17.01.2022 Handstand Walking A- Handstand Walking & L-sit Practice (15mins) -Accumulate 5-10m Walks... -Finish each handstand hold with a roll out - After each attempt complete 10-15se L-sit Aerobic Bro Sesh In Pairs: 4 Rds of: 1600m Assault Bike 30 Dumbbell Bench Press 30 Strict Pull-ups *share the workload

17.01.2022 A-Lift Every 2mins for 10mins 5 Sumo Deadlifts B-Lift Every 2mins for 8mins... 3 Rack Pulls C- You Go, I Go Full Rounds: AMRAP 8mins 2-4-6-8-10 etc Wall Balls Weighted Sit-ups with Wall Ball Jumping Lunges

17.01.2022 A - Lift Every 3 mins for 5 sets 3-5 Bench Press @ 75-80% + 3-5 Banded Plyo Push-ups... B1- Building to a heavy (6mins) Rope Sled Pull B2- Building to a heavy (6mins) 3 Ring Dips B3- Building to a heavy (6mins) KB Front Rack Carry

17.01.2022 A1- Building to a heavy (10mins) 5 Sumo Deadlifts A2- Building to a heavy (10mins)... 15m Sled Rope Pulls A3- Building to a heavy (10mins) 15m Farmers Carry

16.01.2022 Warm up 2 min ride/row 1min rolling out lats on rollers or ball... 3 rounds: 15m inch worm 15m spider crawl 10 lateral lunges 10 scap pulls ups 10DU/20 single skips part A 15 mins to work on... - gymnastics - Olympic lifting - DBs/KBs part B 10 rounds: - 9 thrusters - 30 DU/60 single skips

16.01.2022 A - Lift Every 3 mins for 5 sets 2-4 Back Squats @ 80-85% + 2 Walk Up Box Jumps... B- EMOM 16mins 1) 8 DB Rear Lunges 2) 12 DB Power Cleans 3) 16 Wall Balls 4) Rest

16.01.2022 Warm up 2min ride/row/run 3 rounds:... 10 scorpions 10 wall slides 5 worlds greatest 5 windmills (each side) 15m duck walk

16.01.2022 A- Lift Every 3 mins for 5 sets 2-4 Bench Press @ 80-85% + 3-4 Plyo Plate Push-ups... For Time: 600m Run 16 Pull-ups 16 DB Push Press Rest 60sec 400m Run 12 C2B Pull-ups 12 DB Push Press Rest 60sec 200m Run 8 Bar Muscle Ups 8 DB Push Press Rest 60sec

15.01.2022 Warm Up 4 Walk Outs 4 Half Kneeling Windmills/side... 4 Groiners/side 4 Wide Stance Walk outs 4 Forward Lunges with reach 4 Inch Worms Ground Up, Sit Up For Time: Run 1000m 60 G2OH 30 Straight Legged Sit-ups Run 800m 40 G2OH 20 Straight Legged Sit-ups Run 600m 20 G2OH 10 Straight Legged Sit-ups Run 400m

14.01.2022 Snatch Complex #1 Build to a heavy (12mins) Power Snatch + OHS + Snatch... *2sec Pause in the bottom 3 Position Snatch Pull Build to a heavy (8mins) 3 Position Snatch Pull + 2 Snatch Pulls Baseline For time: Row 500m 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups

14.01.2022 Warm Up Banded Shoulder Distractions 3 Rds of:... 3 Yoga Push-ups 3 YTWs 10 Handstand Shoulder taps 10 Scap Pull-ups/Banded Lat Pull Down Split Jerk Lift Every 3mins for 5 sets: Push Press + Push Jerk + 2 Split Jerks Under Grasp Pull ups Lift Every 90 Seconds for 5 sets Strict UG Pull-ups *Pick a sustainable rep scheme DB/KB 4 Rds of: 10-12 SArm Half Kneeling DB Press/side 10-12 4-Point Banded Rows/side Rest as needed Skipping Into the Weekend For Max Reps: 100-80-60-40-20 Double Unders Unbroken HSPUS Rest 90sec Cool Down 30sec Standing Single Leg Calf Stretch 30sec Lean Away Lat Stretch/side

13.01.2022 A- Lift Every 2mins (5 sets) 2 Push Press 2 Push Jerk... B- EMOM 8mins 1 Squat Clean C- You Go, I Go 5-4-3-2-1 Power Clean & Jerk 200m Run *Complete a full round before resting

12.01.2022 Build to a heavy (10mins) 2 Bench Press Then... 3x2 @ 85% of 2RM B1- 5-4-3-2-1 Ring Muscle Ups DB Push Jerks B2- 5-4-3-2-1 Leg Less Rope Climbs Strict HSPUs

11.01.2022 A- Handstand Practice (8mins) -Walking -Balance... -Partnered Spotting B- In Teams of 3-4: 330/250 Cal Row *After each row complete 8 Weighted Straight Leg Sit-ups 8 Ball Slams

11.01.2022 A- Build to a heavy (12mins) 2 Banded Overhead Press 2 Banded Push Press... Double Trouble 10-8-6-4-2 DB Z-Press Strict T2B Rest 3mins 10-8-6-4-2 DB Push Press T2B

11.01.2022 A - Lift Every 2.5 mins for 5 sets 3-5 Push Press @ 75-80% Kip N Dip #2... AMRAP 6mins 2-4-6-8-10 Ring Dips T2B Rest 2mins 2-4-6-8-10 Ring Rows 6-12-18--32 Russian Twists

10.01.2022 Warm Up 3 Rds of: 5 KB Half Kneeling Windmills/side... 5 KB Upright Rows/side 10 Scap Pull-ups/Banded Lat Pull Down 10 Hollow Rocks Handstand Push Ups Every 90 seconds for 5 sets: Unbroken Strict Handstand Push ups *Pick a sustainable rep scheme Pull ups Every 90 seconds for 5 sets: Unbroken Strict Pull Ups *Pick a sustainable rep scheme For Time: Buy in 100 DUs 21-15-9 BB/KB/DB Push Press V-Ups/T2B + 50 DUs Each round Cool Down 45sec Supported Lat Stretch 45sec Supported Shoulder Extension

10.01.2022 Build to a heavy (12mins) Snatch Build to a heavy (10mins)... 3 Deadlifts You Go, I Go 3 Rds of: 6 High Box Jumps 8 KB Reverse Lunges 10 Russian KBS *Complete full rounds before alternating

09.01.2022 A1- Build to a heavy (10mins) 15m Sled Push A2- Build to a heavy (10mins)... 30m Farmers Carry AMRAP 15mins 15/12cal Row 15 Russian KBS 30/24cal Row 60 Double Unders

09.01.2022 Build to a heavy (10mins) 2 Box Squats Then... 3x2 @ 85% of 2RM You Go, I Go Full Rounds 3 Rds of: 4 Hang Power Snatches 4 Burpee Broad Jumps You Go, I Go Full Rounds 3 Rds of: 8 BB Step-ups 8 Lateral Bar Jump Overs

08.01.2022 A- Build to a heavy (12mins) 1 Push Press Then... Max reps at 85% B- Lynne On The Scales Every 2mins for 10mins: Max Unbroken Bench Press @ 70% Max Unbroken Strict Pull-ups

08.01.2022 A: Work on a goal for 15mins: -Something you missed? -Something on the board?... Games: Friendly Fran 3 Rounds For Time: 21 Thrusters 21 Chest-to-bar Pull-Ups W 85 lb. M 115 lb. Games: Damn Diane 3 Rounds For Time: 15 Deadlifts 15 Strict Deficit Handstand Push-Ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit No So Awful Annie For time: 50-40-30-20-10 Double-under 25-20-15-10-5 GHD Sit-ups/T2B 5-4-3-2-1 Cleans

08.01.2022 A- Build to a heavy (15mins) Deadlift *Conventional/Sumo the choice is yours!... For Time: 10-8-6-4-2 Double DB Snatch Burpee Broad Jumps Rest 3mins 10-8-6-4-2 Double DB Hang Squat Cleans Box Jump Overs

08.01.2022 A - Lift Every 3 mins for 5 sets 3-5 Deadlift @ 75-80% + 3 Broad Jumps... Skip The Snatches For Time: 3 Rounds of: 60 Double Unders 9 DB/KB Hang Power Snatches Rest 3mins 3 Rounds of 30 Double Unders 6 DB/KB Devils Press *If you can't do Double Unders complete twice as many single skips

07.01.2022 Build to a heavy (12mins) Clean & Jerk Build to a heavy (10mins)... 3 Back Squat 4 Rds of: 3 Back Squats at 80% of 3RM 6 Deadlifts 9 Hang DB Snatches Rest 1:30

07.01.2022 Skill Practice (10mins) Handstand Practice For Time:... 10 Strict HSPUs 800/650m Row 8 Strict HSPUs 600/450m Row 6 Strict HSPUs 400m/250m Row 4 Strict HSPUs 200m/150m Rpw 2 Strict HSPUs

07.01.2022 A - Lift Every 3 mins for 5 sets 3-5 Back Squats @ 75-80% + 2 Box Jumps... B- You Go, I Go Full Rounds AMRAP 6mins 2-4-6-8-10-12 DB Power Cleans DB Box Step Overs Rest 3mins then You Go, I Go Full Rounds AMRAP 6mins 2-4-6-8-10-12 Ring Rows Plate Lateral Split Squats

07.01.2022 Running Warm Up -A-Skips -B Skips... -Pogos A- Skill Practice (6mins) Double Unders *Attempt max unbrpken B- AMRAP 30mins 600m Run / Ride 1800m/0.6 30sec Deadhang 500/400m Row 30sec Handstand Hold 200 Single Unders 30sec Nasal Breathing Recovery Walk

07.01.2022 Warm up 2min Cardio 2 Rds of:... 4 Wide Stance Walk Outs 4 Wall Slides 4 Lateral Split Squats 4 Hollow Roll Overs 4 Skin the Cats A: Work on a goal for 15mins: -Something you missed? -Something on the board? For Time: 9-6-3 Deadball Over the Shoulder 30-20-10 Wall Balls 600m-400m-200m Run

06.01.2022 Warm Up Shoulder ROM 3 Rounds:... 200 m Row 5 Thoracic Wall Extensions 10 sec hollow rocks 10 sec supermans 5 Straight-arm kipping pulls Skill Practice Spend 10 minutes practicing Kipping: - Kip Swings - Toes to Bar - Pull ups - Bar Muscle Ups Pull ups Complete 3 sets of max unbroken Pull ups Rest 2 minutes between Row N Run in 2021 In 12 minutes: Run 1600m *Then in the remaining time Row as far as possible!

06.01.2022 A1- Build to a heavy (12mins) 5 Banded Overhead Press A2- Build to a heavy (12mins)... 15m Sled Rope Pull B- 21-15-9 Bench Press @ BW/0.75 Ring Rows Toes 2 Rings

06.01.2022 Build to a heavy (10mins) 3 Bench Press EMOM 6mins... 1) 2-4 Ring Muscle Ups 2) 3-5 Bench Press 80% of 3RM EMOM 6mins 1) Ring Dips 22X2 2) False Grip Ring Pull-ups AMARAP 6mins 2-4-6-8-10 etc.. Rotational Push-ups Rotational Ring Rows *10 Hollow Rocks each round

04.01.2022 A- Build to a heavy (6mins) Power Clean B - Lift Every 3 mins for 5 sets... 2-4 Deadlift @ 80-85% + 2 Drop Jump to Broad Jump C- You Go, I Go 3 Rds of: 6 High Box Jumps 8 Ball Slams 10 Double Kettlebell Swings *Complete full rounds before resting

04.01.2022 No Equipment 3 Rds of: 4-6 Rotational Ring Rows/ 10 Chainsaw Rows... 4-6 Rotational Push-ups 4-6 Hollow Roll Overs Rest as needed Floor Press Build to a heavy (15mins) 3 Floor Press 6 Bent Over Row Angie For time: 100 pull-ups 100 push ups 100 sit-ups 100 squats No Bar Angie 100 Kettlebell Swings/Banded Bent Over Rows 100 Push-ups 100 Sit-ups 100 Squats

03.01.2022 Warm Up 2 Rds of: 3 Front Foot Elevated Split Squats/side... 3 Lateral Split Squats/side 3 Wide Stance Walk outs 3 Hip 90-90s with raise 3 Rds of: Duck walk around a metre square Front Squats Lift Every 2 mins for 5-6 sets: 3-4 Front Squats @ 80-85% No Equipment 4 Rds of: 4-6 Single Leg Hip Thrusts/side 4-6 Lateral Step Downs/side Rest 1:30 Lunging Into The Week 100 Double Unders 50 Walking Lunges 25 Up Downs 50 Walking Lunges 100 Double Unders Cool Down 30sec Couch Stretch/side 30sec Bench Supported Pidgeon Stretch/side

03.01.2022 A- Build to a heavy (12mins) 1 Strict Press 2 Push Press... 3 Push Jerks 6 Rounds of: 2 Legless Rope Climbs 6 DBL DB Push Press 200m Run Rest 1min

03.01.2022 Snatch Balance Build to a heavy (10mins) 2 Snatch Balance... + Overhead Squat with 3sec pause Snatch Lift Every 2mins for 10mins 3 Snatch @75% Nancy With Friends You Go, I Go Full Rounds 3 Rounds Each of: 10 Overhead Squats 52/35kg 400m Run

02.01.2022 Warm Up 2 Rds of: 5 SLDL/side... 10 Russian KBS 5 Snap Downs 10 SDHP 2 Rds of: 3 Broad Jumps 10 Pike Bounces Sumo Deadlifts Lift Every 2mins for 5 sets: 4 Sumo Deadlifts Deadlifts Lift Every 2mins for 5 sets: 4 Deadlifts No Equipment 3 Rds of: 5 Banded Single Leg Deadlifts/side 3-5 Reverse Nordics 3-5 Glute Bridge Walkouts Rest 1:30 SWING UP 50-40-30-20-10 Russian Kettlebell Swings // Dumbbell Hang Cleans Sit-ups CLEAN UP For Time: 25-20-15-10-5 Hang Power Cleans // Box Jumps 50-40-30-20-10 Sit-ups Cool Down 30sec Open the book/side 60sec Straddle

02.01.2022 Build to a heavy (15mins) Back Squat Then 2x3 @80-85%... Build to a heavy (8mins) Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press EMOM 12mins 1) 5 Lateral Step Ups/side 2) 10 Heavy Kettlebell Swing 3) 10 Strict Toes To Rings 4) 5 High Box Jumps

01.01.2022 When someone overhead squats your max back squat... Join our great community and get super fit! For a free trial jump on our website! #crossfitflinders #flindersuni #fitness #strength #semester2 #community #crossfit #adelaide #2020 #sylb #squat #weightlifting