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Kat

Monday 22.08.22

Fitness:

A. Back Rack Step Ups: 5s x 3r

*Get the highest possible box while still maintaining a neutral spine. Range of motion is the priority, load is secondary.


B. Sprint and Sustain Progressions - Week 3/7

Sustain (Row based)

10 Rounds:

1 minute work @ 2k pace – 5 seconds av

1 minute rest

*On your final minute, go as fast as you can.


Sprint: (Echo Bike)

8 sets: 15 seconds work, 2:15 rest.

Performance:


A. Front Squat: 5s x 3r x 81% (OT2.5M)

*Follow each set with 3 box jumps immediately after the set


B. See Fitness


Sweat:


40 Min AMRAP:

400m Torque Sled (50kg, L2) Push Buy in:


then AMRAP in the remaining time


40/32 Calorie Row

30/24 Calorie Ski

20/15 Calorie Echo Bike

10 Burpee Box Get over (40")

 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.



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