Fitness:
A. Back Squat 5-5-5-5-5
*25 minutes to complete the 5 sets. Your aim is to get the heaviest average load across the 5 sets.
Compare to 25/3/24
Matt Bl: 3900kg
Michelle H: 2125kg
B. Tabata:
Push Ups
Abmat Sit Ups
Bike Erg Calories
Tabata is 8 rounds for 20 seconds work and 10 seconds rest. Your score will be the total reps for each movement and overall
Performance (Open and Quarterfinal focus):
A. See Fitness
B. Tabata
Push Ups
Toes to Bar
Echo Bike Calories
Tabata is 8 rounds for 20 seconds work and 10 seconds rest. Your score will be the total reps for each movement and overall
Sweat:
A. Ski Power:
15 sec on, 45 sec for 10 rounds
*Leave a little in the tank.
B. 'Tour De BikeErg'
14k Bike Erg
*Change damper on the go
Begin @ 3
12k switch to 7
11k switch to 4
9k switch to 9
8k switch to 1
7k switch to 10
6k switch to 2
4.5k switch to 8
2.5k switch to 5
500m switch to 6
Compare to 29/11/23
Jason 28.23
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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