The Cell

STRENGTH 2.1
DE Good Morning
7 x 3 x 40% of Deadlift 1RM

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WOD
5 metre Jingle Jangle Sprints
30 secs work:30 secs rest
Repeated for 10 efforts

*Standard is a hand touch at each end.
*Each end = 1 length

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Athletes Who Ran in Sunday’s Perth Trail Series – Race 2. Perform the following instead of todays Strength & WOD:
“CrossFit Endurance Recovery”
3 rounds of 15 reps each:
Glute Ham Developer Sit-Up
Hip Extension
American Kettlebell Swing
Bench Press
Pull Up
All exercises with light:medium weight. Reps are until you feel burn in target area or prescribed amount.
This is not a timed WOD.

Struggling to hit depth in the squat? You know who you are. Do this!

WOD
“The Incredible Hulk”
As many rounds as possible in 20 mins of:
Deadlift, 5 reps
Hang Power Clean, 5 reps
Front Squat, 5 reps
Push Press, 5 reps
Back Squat, 5 reps

Choose your own weight.
Multiply load by rounds to give you a score (eg. 30kgs, 12 rounds = 360).
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The Secret Advice of a Vegan CrossFitter

Good luck to all The Cell crew participating in tomorrows Perth Trail Series – Race 2. Stay hydrated and run fast, not hard!

STRENGTH 1.4 – Unload Week
Power Clean
5-5-5 @ 40-50-60% of 90% of 3RM

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WOD
3 rounds for time of:
140kg Deadlift, 5 reps
25kg Sand Bag Carry, 400m

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Mobility WOD Episode 357/365 – Baby Mommas, Double Unders, Bladder Control and a Little Bit of Pee!

HAPPY AUSTRALIA DAY!

WOD
“Tabata Barbell”
20 sec:10 sec repeated for 8 intervals each of the following movements:
Hang Power Clean
Front Squat
Push Press
Back Squat

Loads: Men 30kg, Ladies 20kg
Rest 1 min between movements

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Relieve Neck and Shoulder Tightness

GUEST DAY

STRENGTH 1.2
(guests do not perform this portion of todays workout)
Deadlift
3 x 3 x 75% 1RM

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WOD
PARTNER WOD
As many rounds as possible in 15 mins of:
180kg Partner Tyre Flip, 5 reps
25kg Sandbag Clean, 10 reps
12lb Sledge Strike, 20 reps

Partner Tyre Flip: Both athletes flip the tyre at the same time
Sandbag Clean: 1 person working at a time to complete the required reps
Sledge Strike: 1 person working at a time to complete the required reps

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CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
As many rounds as possible in 12 minutes of:
85kg (60kg) Ground to Locked Overhead Anyhow, 5 reps
9kg (7kg)Ball Slam, 7 reps
Push Up, 9 reps

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“Knowing is not enough; we must apply. Willing is not enough; we must do.”
Johann Wolfgang von Goethe

WENDLER 5.3
Deadlift
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM

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WOD
As many rounds as possible in 10 minutes:
32kg (24kg) One-Arm Kettlebell Snatch (R), 5 reps
32kg (24kg) One-Arm Kettlebell Snatch (L), 5 reps
9kg (6kg) Ball Slam, 7 reps
Toes to bar, 9 reps

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Don’t forget The Cell’s Instructor Training Program (ITP) Information Session, 7pm tomorrow night @ The Cell.

GUEST DAY WOD
“Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Partner A starts and does 5 Pull Ups. When they finish their pull ups, Partner B does 10 Push Ups. Partner A then does 15 Squats.
That is 1 round.
Then Partner B does 5 Pull Ups. Partner A does 10 Push Ups. Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.

WOD RULES
- 1 Person working at a time
- Partners MUST alternate the movements
- WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

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“Great spirits have always encountered violent opposition from mediocre minds.
”
Albert Einstein

MET CON MONDAY
WOD
3 rounds for time of:
Run, 800m
Toes to Bar, 20 reps
Bodyweight Deadlift, 21 reps

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Congratulations to everyone who had a crack at Saturday’s Real Fitness Standards – Level II Grading.

Share the FUN! Guest Days are this Thursday, Friday and Saturday @ The Cell! Don’t forget to email admin@thecellfitness.com.au to book your mates in.

REMEMBER: No Classes today due to our Real Fitness Standards Grading – Level II

WENDLER 5.1
Back Squat
3 x 5 x 65-75-85% of 90% of 1RM

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WOD
As many rounds as possible in 8 mins of:
20kg (12kg) Double Kettlebell Thruster, 7 reps
9kg (6kg) Ball Slam, 7 reps

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