Reminder we are trialing a new timetable, check it out here: https://crossfitclaremont.zenplanner.com/
A new term of CrossFit Kids starts this Wednesday at 3.45pm on Wednesday. Email info@crossfitclaremont.com.au to register or for more info.
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY: Fitness: Monthly Mission Re-Test 1. 2RM Deadlift 2. Max 5kg Sorensen Hold 3. Max Distance Tabata Row *Make sure score is taken from memory Compare to 2/4/19 Performance: See Fitness Sweat: 5 Rounds: 40 seconds work, 20 seconds rest Blessing Alt Step Ups 24" Ski Erg Dead Ball Slam 20/12kg Bike Calories V Ups Finisher: 5 Min Head to Head Ski Race, each team members gets 30 seconds before rotating. Weightlifting: *The 2RM Deadlift from today (or earlier this month, the max rep effort in the Back Squats tonight and the Press on Wednesday are all crucial information for the upcoming programming. Contact jason@crossfitclaremont.com.au to get your personalised template. 1. Snatch: On the Minute x 15: Minute 1 - 3 @ 66% Minute 2 - 2 @ 71% Minute 3 - 1 @ 76% Minute 4 - Rest Minute 5 - 3 @ 69% Minute 6 - 2 @ 74% Minute 7 - 1 @ 79% Minute 8 - Rest Minute 9 - 3 @ 72% Minute 10 - 2 @ 77% Minute 11 - 1 @ 82% Minute 12 - Rest Minute 13 - 1 @ 82-85% Minute 14 - 1 @ 82-87% Minute 15 - 1 @ 82-90% 2. Pausing Snatch Pull 2 x 2 @ 80%, 3 x 1 @ 90% 2-Second Pause - Below the Knee, 2-Second Pause - Pockets 3. Back Squat 3 @ 79%, 2 @ 82%, 1 @ 85% 3 @ 82%, 2 @ 85%, 1 @ 88% 3 @ 85%, 2 @ 88%, 1+ @ 91%
TUESDAY: Fitness 1. On the 1:30 x 7 Sets: 3 Seated Box Jumps + 3 Landmine Squats 2. 5 Rounds: 15 Kettlebell Swings 24/16kg 21/15 Calorie Row Performance: 1. On the 1:30 x 7 Sets:Power Snatch + Overhead Squat 2. Randy's on a Boat 5 Rounds for time: 15 Power Snatches (35/25kg) 21/15 Calorie Row
WEDNESDAY: Fitness: 1. Work up to a Heavy 2RM Front Squat, aim to hit your 1RM from 4 weeks ago. 2. 12 Min AMRAP 20 Dumbbell Front Squats 150m Sandbag Carry 65/45kg 10 Strict Chest to Ring Pull Ups Performance: See Fitness Sweat: Monthly Mikko 10 Rounds: (5.30am 6 Rounds) 1 Min Bike Cals 1 Min Row Cals 1 Min Ski Cals 1 Min Rest *Hold a number across the board for all movements. If you haven't done it before start conservative, if you completed a number last time, go one more this time. Weightlifting: 1. OTM Clean Pull + Power Clean Min 1-5: 70% Min 6-10: 80% Min 11-15: 80-95% 2. Work up to a Heavy 3RM Press 3. Squats from today Or Front Rack Split Squats 5x5
THURSDAY: Fitness:
Monthly Mission - Agility 1. Zig Zag Test (10m long, 4m wide. 5 cones, one on each point of the square and one in the middle. Complete a figure 8 style run like attached 2. 30 sec alt foot plate step. 3. Death by 10m (starting at 10).
Performance:
See Fitness Gymnastics: Rope Climbs and Double Unders (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY: Fitness: "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs 9/6kg 10/9 ft 18 Alternating DB Snatches 22.5/15kg 15 Lateral Burpees over Rower Compare to 1/11/19 Isaac 11.17 Liz 10.15 Performance: "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs 20/14lbs 10/9 ft 18 Alternating DB Snatches 22.5/15kg 15 Lateral Burpees over Rower Compare to 1/11/19 Isaac 11.17 Liz 10.15
SATURDAY: Fitness: Teams of 3, for time: 800m Med Ball Run 6 Rope Climbs 20 Sync Goblet Squats 800m Med Ball Run 9 Rope Climbs 35 Sync Goblet Squats 800m Med Ball Run 12 Rope Climbs 50 Sync Goblet Squats Squats: 22.5/15kg Rope - 15' Med Ball - 9/6kg Team runs together with a single ball. Team cannot start accumulating reps until all teammates are back from the run. 2 team members squatting in Sync.
Performance: Teams of 3, for time: 800m Sandbag Run 6 Short Rope Climbs 20 Squat Cleans 800m Sandbag Run 9 Short Rope Climbs 35 Squat Cleans 800m Sandbag Run 12 Short Rope Climbs 50 Squat Cleans Barbell - 60/42.5kg Rope - 15' Sandbag - 35/25kg Team runs together with a single sandbag. Team cannot start accumulating reps until all teammates are back from the run. Weightlifting: 1. Build to a Heavy: Snatch + Power Snatch + Snatch Balance 2. Push Jerk + Split Jerk7x1: 70%,75%,80%,83%,86%,89%,92% 3. Tempo Front Squat 6x1 @ 53X1 Competition Club: 1. 20 Minutes of Skill practise. Got a technical skill you need to work on under a coaches eye? Now's your chance. 2. Rogue Qualifier Workout #3 3. Sprint Work
SUNDAY: 9am CrossFit: Choose either Bike/Row/Ski 2 Rounds through: 0 Min: 8 Rounds: 20 sec sprint, 40 seconds rest 8 Min: 3 minutes rest 11 Min: 3 Minutes Max Distance 14 Min: 2 Minutes Rest Finisher: Tabata Hollow Rock 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.
