Fitness:
A. 3 rounds for quality:
30 sec couch stretch (e side)
5 Half Kneeling Plate Thoracic Extensions (e side)
5 Half Kneeling straight arm overhead side bends
*All reps are each side
B. 4 Rounds for reps:
40 seconds work / 20 seconds rest:
M1: 2x DB alt Step Up (20", 22.5/15kg)
M2: Ring Push Up
M3: Box Jump (step down) (24/20")
M4: Strict Pull Ups
M5: Echo Bike Calorie
M6: Rest
*Score is total reps
Performance:
A. See Fitness
B. 4 Rounds for reps:
40 seconds work / 20 seconds rest:
M1: 2x DB alt Step Up (20", 22.5/15kg)
M2: Ring Dips
M3: Box Jump (step down) (24/20")
M4: Strict Pull Ups
M5: Echo Bike Calorie
M6: Rest
*Score is total reps
Competitors Class/Open:
*Just the comp class today.
A. tttTD227
For time (13 min cap)
2 rounds:
5 Wall Walks
10 Box Jump Overs (24/20")
- directly into -
2 rounds:
12 HSPU (any style)
12 2x DB Box Step Ups (22.5/15kg) (20" both)
- directly into -
32m Handstand Walk
32m 2x DB F Rack Walking Lunge
B. 12 min OTM:
M1: 15/12 Calorie Row
M2: 9 Line Facing Burpees
M3: 3 Chest to Bar Pull Ups + Max Bar MU
*Don't go too hard on the MU, make sure you can sustain the whole workout.
Score is total MU minus any missed reps.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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