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Kat

Thursday 19.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Conditioning:


A. Gymnastics Week 12: On The Minute work and accessories:

3 Rounds for quality:

M1: 8 DB External Rotation (left)

M2: 8 DB External Rotation (right)

M3: L-Sit: 15 seconds

M4: Easy to moderate single arm bar hang (each side within the minute)

M5: 5 Banded Nordic Curls


Compare to 20/10/22


B. 15 Min AMRAP in Pairs:

40/30 Calorie Ski

30 Russian KB Swings (32/24kg)

40/30 Calorie Echo Bike

3 10m Dog Sled Pull & Push (125/100kg)


Compare to 20/10/22

Nate & Jason: 2 + 2 Dog Sled

Laura & Saba: 1 + 1 Sled


Skill and Strength:


A. See Conditioning


B. 15 min AMRAP for quality:

3 Mixed Grip Supine Single Arm Assissted Ring Pull Ups

6 Ring Y Raises

9 Ring Flys

12 Slantboard Squats

15sec Single Arm Handstand Hold or 1 minute handstand hold (1 minute is the pre requisite)

 

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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