There are various things going on and coming up! Read about them here: Registration is live for the Open: Information can be found here. Boat party on the 20th of Feb. Places are limited, info is here. We are reviewing our timetable, please take the survey about it here. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.
Fitness:
A. 3 alternating sets OT90:
A1.10 alt Kettlebell Goblet Cossack Squats (slow and controlled)
A2. 7 Band Assisted Sissy Squats
A3. 9 Bent Knee Slant Board Calf Raises
*reps are per side
*strong focus on squeeze at the top
B. 20 Min AMRAP:
(0 - 10 min):
20 Wall Balls (9/6kg)
20 Pull Ups
30/23 Calorie Row
(10 - 20 min)
20 Med Ball Front Squats (9/6kg)
20 Supine Ring Rows
30/23 Calorie Row
Performance:
A. See Fitness
B. 20 Min AMRAP:
(0 - 10 min):
20 Wall Balls (20/14lbs)
20 Pull Ups
30/23 Calorie Row
(10 - 20 min)
20 Wall Balls (12/9kg Dead Ball)
20 Chest to Bar Pull Ups
30/23 Calorie Row
*If the 10 minutes ticks over during the Wall Balls, switch out the ball.
Sweat:
OT2M: x 5 Rounds: (40 mins)
1: 300m Run
2: 15 Hip Thrusts (70/50kg)
3: 35/25 Cal Bike Erg
4: 5 Dog Sled 10m Push/Pulls (60/40kg on)
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.
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