Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 5 sets for load in 16 minutes
6 Slantboard Back Squats
6 Supported DB Row
B. 2 x 6 min AMREP:
2, 4, 6, etc
Hanging DB alt Lunges (22.5/15kg)
Lateral Burpee Over Bar
Deadlift (80/60kg)
Calorie Ski
- 2 min rest -
Then repeat from the start for the second 6 minutes.
*Score is your total reps.
Performance (Open and Quarterfinal focus):
A. Back Squat: In 16 minutes
1 x 85%
3s x 5r x 62-67% (31X1) tempo
B. 2 x 6 min AMRAPs
2, 4, 6, etc on Each one
A. Deadlifts (100/70kg)
Handstand Push Ups
- 2 min rest -
B. Power cleans (60/40kg)
Chest to bar Pull Ups
Sweat:
A. Aerobic Prep
10min C2 Bike - start @ damper-0, increase damper every set, maintain a constant 1000m pace
*nose-breathing only
B. 5 Rounds for total time
20/15 cals C2 Standing @ damper-10
20/15 cals C2 Seated @ damper-5
400m Run
- 2 min rest -
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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