We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 12 minutes to complete:
Elevated Reverse Lunge 5 x 5 (each side)
Compare to 17/10/22
B. 10 Min AMRAP:
4 Push Ups
8 Bent Knee Ring Rows
12 Goblet Squats (32/24kg)
16/12 Calorie Echo Bike
*If you did performance for part A, change the Goblet Squats to reverse lunges.
Compare to 17/10/22
Noel: 2 Rounds + 13 Echo Bike Cals
Performance:
A. 12 minutes to complete:
Week 2 of 5/3/1 Front Squat:
Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%
*If you did this last year, look to use the same loads but aim for more on the 3+
Compare to 17/10/22
Jason W: 7 @ 128kg
Greta E: 10 @ 71kg
B. 10 Min AMREP:
1 2x DB Push Press
1 2x DB Box Step Over (24/20")
2 2x DB Push Press
2 2x DB Box Step Over (24/20")
3 2x DB Push Press
3 2x DB Box Step Over (24/20")
[Continue adding 1 rep per movement)
Dumbbell: (22.5/15kg)
Compare to 17/10/22
Nate S: 12 + 20 reps
Claire D: 9 + 3 reps
Sweat:
40 Min AMRAP:
500/400m Ski
1000/800m Bike Erg
500/400m Row
3 minutes rest
Compare to 16/10 22
El C: 5 Rounds
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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