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Kat

Sunday 17.07.22

Fitness:


A. Any of the 8RMs you missed from this week


or


15 Min alt OTM:

M1: 10 Unbroken Pull Ups

M2: 10 Bent Knee Single Leg Slantboard DB Heel Raises

M3: 10 Slantboard Goblet Squats


B. In 2 teams: 15 Min AMREP

40 x 10m Shuttle Farmer's Carry (32/24kg) *One person working at a time


In the remaining time: Max Torque Sled Push meters (50kg / max Resistance)

*Sled Push done in 50m shuttles, don't turn the sled around, push from the other end.


Performance:


See Fitness


Posterior, HIIT, Mobilise:


POSTERIOR:

4 sets:

A. 10 Back Rack Front Foot Elevated Back Rack Split Squats

- supersetted with -

45 seconds of Banded Pull throughs


B. 5 Rounds of 30 on and 30 off

Banded (above knee) Hip Abductions


HIIT:

B. In 2 teams: 15 Min AMREP

40 x 10m Shuttle Farmer's Carry (32/24kg) *One person working at a time


In the remaining time: Max Torque Sled Push meters (50kg / max Resistance)

*Sled Push done in 50m shuttles, don't turn the sled around, push from the other end.


MOBILITY:

Coach led.

 

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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