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Kat

Sunday 18.08.24

Crossfit:


A. Mobility: 3 rounds for quality, 30 secs per movement.

Frog

Prone Pass through

Feet together squat hold

Saddle

Sumo Squat Hold


B. 20 min AMRAP:

3 min Max Bike Erg Cals

20 Gorilla Rows

20 DB Deadlifts

20 Deck Press

DB: (22.5/15kg)

Compare to 3/9/23

Adam 253 Cals


or


"Flow"

20 min for quality:

90 sec Ski

5 DB Jefferson Curl

5 1x DB Sotts Press

90 sec Bike Erg

10 Gorilla Rows

10 DB Deadlifts HYROX: (8.30am) alt OT4M x 16 (64 mins total)

M1: Ski 750/600m

M2: Sled Push 40m (130/80kg)

M3: Sled Pull 40m (60/40kg)

M4: 70m Burpee Broad Jump

M5: Row 750/600m

M6: KB Farmers Carry 200m (24/16kg)

M7: 100m Sandbag Lunge (25/15kg)

M8: 80 Wall Balls (6/4kg, 10/9ft)

After the final interval, add another 1500m worth of running in. If you're fried, just cruise. If you're feeling OK then hit it with some intensity.


*Before each of there stations there is a 750m Run, a total of 16 4 minute stations.

**3 min time cap on each station.

***This week we are repeating last week and consolidating our intense run volume.

 

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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