Details for the CrossFit Open Fitness:
A. 2 alt sets:
10 Wide Grip Feet Assissted Pull Ups (2020 tempo)
- 1 min rest -
10 Ring Push Ups (2020 tempo)
- 1 min rest -
B. 20 mins for max Calorie Bike Erg
On the minute, complete:
0 / 10 min: 8 Push Ups
2 / 12 min: 24 Walking Lunges
4 / 14 min: 2 x 10 sec Chin Over Bar Hold
6 / 16 min: 15 V ups
8 / 18 min: 30 Crossover Single Unders
*1 min cap per movement, Row at an intensity that allows you to complete these reps. If the reps are too many for Rowing at a low intensity, then halve the reps. If this workload is manageable you can then push the intensity.
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 20 mins for max Calorie Row
On the minute, complete:
0 / 10 min: 4 Wall Walks
2 / 12 min: 12 alt Pistols
4 / 14 min: 2 Rope Climbs
6 / 16 min: 15 Chest to Bar Pull Ups
8 / 18 min: 30 Crossover Single Unders
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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