Fitness:
A. Front Foot Elevated (2x Red) Split Squat: 5s x 3r
B. Sprint or Sustain Progressions - Week 4/7
Sustain: (Row based)
6 Rounds: 2 minutes work @ 2k pace - 4 seconds
90 seconds rest
Sprint: (Echo Bike)
6 sets: 20 seconds work, 3:10 rest.
Performance:
A. Front Squat: 5s x 3r x 84% (OT2.5M)
B. See Fitness
Sweat:
M: 30-20-10 F: 25-15-5
Echo Bike Calories
12m Torque Sled Push Up & Back (50kg, L3)
3 minutes rest
M: 15-30-15 F: 12-24-12
Ski Calories
2x DB Walking Lunge Steps (22.5/15kg)
3 minutes rest
M: 10-20-30 F: 5-15-25
Row Calories
12m Torque Sled Push Up & Back (50kg, L3)
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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