CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

6:30 am Zoom link (

5:30 pm

Zoom Link

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link

6:45 pm Nutrition Q and A

on Zoom, Same as above link

Quality Work

Monday Leg/Knee work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Patrick Step Ups

4 x 10 per side

1 x 50 per side

[progress height]

A] Nordic curl

3 sets of 10

super set with

B] Tibialis Raise

3 sets of 20

or 3 sets of 10 per side
3 sets of ISO with 1 minute rest

Step ups on approx 45mm step

Threshold Training

Warm-up (No Measure)

Need to build SPEED.

10m high knees to 10m sprint

10 a skips to 10m sprint

10 b skips to 10 m sprint

10m back pedel to 10m sprint

2 rounds, first round 70% speed, second round 85%, rest as required between movements so you can go quick

Metcon (2 Rounds for time)

8 sets of 200 m run at goal speed.

Rest 90 seconds
Try to find your goal mile time and run that fast for only 200 m.

eg. 6 minute mile is 360 seconds:

1600(m) divided by 360(s), times 200(m) = 45 seconds.

So this is the goal to run the 200’s at.

Score fastest and slowest times