Fitness:
A. Every 2 minutes for 12 minutes (3 rounds):
Minutes 1 - 2: 10 alt Back Rack Barbell Reverse Lunges
Minutes 3 - 4: 10 Single leg, 1x DB RDLs (e side)
B. 6 rounds: 2 min on / 1 min rest:
1,2,3,4,5,6, etc...
Burpee
Kettlebell Swings (32/24kg)
Wall balls (9/6kg, 10/9ft)
*Pick up where you left off each set.
*Final set is bonus round. Work the full 3 minutes.
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 6 rounds: 2 min on / 1 min rest:
1,2,3,4,5,6, etc...
Lateral Burpees over Bar
Power Snatches (42.5/30kg)
Wall balls (9/6kg, 10/9ft)
*Pick up where you left off each set.
*Final set is bonus round. Work the full 3 minutes.
Sweat:
A. 3 Rounds:
20 sec Weighted Tuck hang
15 Banded Face Pulls
10 Single leg Hip Thrusts
B. 4 Rounds for reps
5 min work / 2 min rest
30/24 Calorie Row
15/12 Calorie Ski
Max Echo Bike in the remaining time
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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