On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Give Emily a hand! Gameshow social night is coming up. Info here. Crossfit:
A. 3 Rounds for load/quality: (alt OT2M)
10 Bulgarian Ring Rows
5 ATG Slantboard Split Squats
B. "FLOW"
20 min AMRAP:
60 sec Bike Erg
5 Hanging Thigh Taps (e side)
5 walking knee hugs (e side)
60 sec Ski
5 frankenstein walks (e side)
5 inch worms
or
20 minutes for Max Calories:
90 sec Echo Bike for Calories
10 Australian Pull Ups
30 sec Hanging Tuck
15 Russian Swings (32/24kg)
*Score is total Echo Bike Calories HYROX: A. 15 minutes of Sled Skill work: First 10 minutes focus on Sled pull tech, big leg drive and pull. Second 5 add weight and find the best push technique for you.
B. alt OT3M x 16 (48 mins total)
M1: Ski 500/450m
M2: Sled Push 30m (130/80kg)
M3: 50m Burpee Broad Jump
M4: Row 500/450m
M5: KB Farmers Carry 150m (24/16kg)
M6: Sled Pull 30m (80/60kg)
M7: 80m Lunge (20/10kg DB on back)
M8: 60 Wall Balls (6/4kg, 10/9ft)
*Before each of there stations there is a 500m Run, a total of 16 3 minute stations.
**2 min time cap on each station
***Today is the start of the accumulation phase. Don't worry about too much intensity, focus on being consistent on the run and trying to complete the station work under the 2 minute cap if able.
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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