Southend CrossFit

WORKOUT ANNOUNCEMENT: WORKOUT 1

13min rolling clock, 4 blocks + 1min rest.

One partner on machine, one on barbell/ gymnastics. Roles swap each block.

Block 1 (0:00–3:00)
Partner A: Max Calories machine
Partner B: Max Reps of: 10 Barbell Front Squat + 10/8 Gymnastics Pull Movement

Block 2 (3:00–6:00)
Partner B: Max Calories machine
Partner A: Max Reps Of: 10 Front Squat + 10/8 Gymnastics Pull Movement

1min Rest (6:00–7:00)

Block 3 (7:00–10:00)
Partner A: Max Calories, machine
Partner B: Max Reps: 10 Barbell Overhead Squat (Open division back squat) + 10/8 Gymnastics Midline Movement

Block 4 (10:00–13:00)
Partner B: Max Calories machine
Partner A: Max Reps: 10 Overhead Squat (open divison back squat) + 10/8 Gymnastics Midline Movement

Movement Per Divison:

Gymnastics Pull (Blocks 1–2)
Advanced: Bar Muscle-Up
Rx: Pull-up (unassisted)
Open: Jumping Pull-up

Gymnastics Midline (Blocks 3–4)
Advanced: Toes to Bar
Rx: Toes to Bar
Open: Hanging Knee Raise

Erg
Advanced: Ski Erg
Rx: Row Erg
Open: Bike Erg

Barbell
Advanced: Front Squat + OH Squat 50/35kg
Rx: Front Squat + OH Squat 40/30kg
Open: Front Squat + Back Squat 35/25kg

Scoring:
Score A: Total Combined Calories (sum of all 4 erg blocks) continuous

Score B: Total Combined Reps across all 4 blocks

Link in Bio To Sign your team up 🔗🔗

THE SOUTHEND STANDARD

A benchmark workout we created ourselves, one that we feel encompasses true, well rounded fitness, that’s scalable and measurable for all levels of ability 🩷🖤

We tested this 9 weeks ago, on Monday we retest !

To close out our Southend 60 winter challenge, before we announce our challenge winners, we’re gonna test your consistency over the last 2 months 🦍

The workout⬇️

10 Rounds For Time:
15/12 Calories
9 Lateral Burpees Over Bar
3 Barbell Clean & Jerk

Scaling Options:
RX: 15/12 Cal Row @70/45kg
Open: 15/12 Cal Bike Erg @50/30kg
Adv: 12/9 Cal Echo Bike @85/55kg

Time Cap: 30 mins

Local Business owner and Southend member ScissorSam of Hair Vibes Maroubra Grill Vibes Maroubra

Great to see his journey training with us as well as his hard work building local businesses in the Maroubra community 🦍🦍

Southender.

A term used to describe our members.

The type of person who shows up for themselves, shows up for others, then does that on repeat.

Good people, with all different backgrounds, goals, abilities, experiences.

All on a different stage of the same road towards just being a little bit better each day.

That’s a Southender 🦍🖤🩷

Take a look around you:

Is there people like a Southender lifting you up in your life? Or are you doing it the the hard way….

There’s times for intensity and there’s times for pulling back.

Just because you’re learning the basics in some things, doesn’t mean you’re not able to push yourself and adapt on other things.

Preferably you don’t throw up 😅

As a general rule, low skill: let’s ramp it up, we’re still considering your current fitness level, you’re not competing with the person next to you, but let’s push your boundaries, wherever that is for you.

Higher skill/ technicality: let’s take the time to learn the fundamentals, master the mechanics, ask lots of questions to the coaches, once this can be done consistently, then we add the intensity.

Beginner doesn’t mean we are holding you back, it’s about finding the balance that allows you to tick off your fitness goals, learn some cool s**t along the way, but do it safely so you can keep doing it for a long time to come.

Less injuries in training and in life. Long term.