Fitness:
A. On the 1:30 for 5 Rounds
M1. 7-10 Gliding Leg Curls with Hip Extension
M2. 10 Ab Rollouts
M3. 10 Slant Board Back Squats
B. This is the start of a 7 week progression series. There will be 2 options: "Sustain" or "Sprint"
The "sustain" option will begin and be based off a 2k Row. This will be based around endurance and being better at sustaining effort.
The "sprint" option will begin and be based off a 1 minute max calorie echo bike test. This option will be for people looking to improve their sprinting ability and power.
Sustain: 2000m Row Time Trial
Compare to 16/3/20
Nate S: 6.26.7
Liz B: 7.20
Sprint: 1 minute max Echo Bike Calories
Performance:
A. Deadlift: Establish a 1RM in 25 minutes
B. See Fitness
Sweat:
A. 5 Sets OT90:
10m Rope Pull + Dog Sled Push
B. 25 Min OTM: (5 Rounds)
M1: 20 1xDB alt Step Ups (22.5/15kg)
M2: 15 Dead Ball Slams (15/12kg)
M3: 10m Dog Sled Pull & Push (125/90kg)
M4: Max Calorie Ski
M5: Rest
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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