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Kat

Monday 13.11.23

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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