Details for the CrossFit Open Fitness:
This isn't very often the case, but today the fitness track is a scale for the performance if there are some of the movements you don't have yet.
A. 3 sets for quality in 10 minutes.
- Single leg Dragon Flag Negatives, 3 reps each side, slow and controlled
- 3 Strict Pull Ups
- Chin over Bar hold: 3 x 5 sec, as high as possible.
B. OTM x 15
M1: 10 Strict Pull Ups
M2: 20 sec Handstand Hold
M3: 15-25 V Ups
M4: 40m DB Farmers Carry (22.5/15kg)
M5: 100m Run
- directly into -
In teams of 3: 5 min max Ski Cals
Performance (Open and Quarterfinal focus):
A. 3 sets for quality:
- Single leg Tuck Front Lever Negatives, 3 reps each side, slow and controlled
- Half tuck ice cream makers, 3 reps per side
- Chin over Bar hold: 3 x 5 sec, as high as possible.
B. OTM x 15 mins
M1: 1 Legless Rope Climb + 1 Rope Climb
M2: 10-20m Handstand Walk
M3: 15-25 Toes to Bar
M4: 40m DB Farmers Carry (22.5/15kg)
M5: 100m Run
- directly into -
In teams of 3: 5 min max Ski Cals
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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