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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