WORKOUTS of the WEEK 09.12.19

In anticipation for Dialogue’s upcoming Boat Christmas Party, stay buckled in for a week of heart racing, muscle pumping workouts! We start the week off with some skill work; hitting jerks and handstands – followed by some accessories, finishing with a BANG, testing our aerobic capacity’s through ‘Fortitude’ and 1RM strength with the CrossFit TOTAL! We don’t leave you hanging there though; what would Christmas in Townsville be without a BEACH WOD!? All of you keen beans, come and meet at Strand Park this Saturday, for a 7am start with our first BEACH WOD involving KBS, burpees and a sneaky swim! Gotta get that legit pump on for the Partyyyy right?! – if you haven’t got your ticket, be sure to link in on Facey or Insta before Friday!

QUOTE OF THE WEEK

Once you replace negative thoughts with positive ones, you’ll start having positive results…

MONDAY

Part A

Build to a heavy

1 Jerk drive + 1 Jerk + 1 Split jerk

Part B

For time

50-40-30-20-10

WB

500m-400m-300m-200m-100m

Run 

*14min cut off

Recovery

Calf smash 2min/side

TUESDAY

Part A

5 rounds for quality

10 DB bench press

15 banded pull aparts

10/ DB bent over rows

15 sit ups / GHD

Part B

Running clock

0-9min

21-15-9

Cals

Strict HSPU

11-18min

21-15-9

Cals

Kipping HSPU

20-25min

21-15-9

Cals

Pushups

Recovery

Upper trap trigger 1min/ 

Trigger chest (hand behind back) 1min/

WEDNESDAY

Part A

Every 90sec for 5 rounds

3 front squats

[2X22]

*2min REST

Every 90sec for 5 rounds

3 back squats

[2X22]

Part B

4 RFT

12 thrusters

8 Vup

50 DU

Straight into

1RM power clean

*17min time cap. F[25-35] M[30-50]

Recovery

BB smash quads 3min/

THURSDAY

Part A

AMRAP for quality

30sec hollow hold

1-2-3…Pullup + CTB + TTB

30sec arch / GHD hip extension hold

Part B 

‘Fortitude’ 

30min EMOM

1. 15/12 cal 

2. 15 burpees

Recovery

3min AMNAP

FRIDAY

CrossFit TOTAL

15min to find your 

1RM back squat

15min to find your

1RM strict press

15min to find your

1RM deadlift

Recovery

Trigger glutes in figure 4 1min/

Trigger quad insertion 1min/

SATURDAY – BEACH WOD!

CHRISTMAS PARTAY

Workout – Team of 2

12min AMRAP

100m run

20-40-60…

Air squats

KBS

Pushups

*5min REST

12min AMRAP

1-1 Ocean swims

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