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 Yoga

Same Zoom link as above

Quality Work

Thursday Knee/leg work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Knees over toes squats

4 x 10

1 x max( stop at 50 reps )

– note reps and comment 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
4 sets of ISO holds, 1 minute rest

If you completed 50 reps last week, lower the target and go again

VO2 Training

Warm-up (No Measure)

The knee work is a fairly good warmup for this but just prior to the runs complete the following.

100m backwards run

10 Paused bird dogs per side

10 Knee high pulls per side

10 heal pulls per side

twice through

Metcon (Time)

2 sets of 1 mile runs with 2:00 minutes rest between

Nose breathing only but going as FAST as you can, only nose breath in the rest too