We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Dog Sled Push: 15 minutes to build to a heavy 10m Push
*The sled must not stop moving at any point to count.
B. 3 rounds:
5 minute AMRAP, 3 min rest between
400m Run
25 KB Swings (32/24kg)
Max Ring Push Ups in the remaining time
Performance:
A. See Fitness
B. 3 rounds:
5 minute AMRAP, 3 min rest between
400m Run
25 KB Swings (32/24kg)
Max Strict Ring Dips in the remaining time
Sweat:
A. 3 rounds:
10 Slider Jacknives
10 Lateral Banded Walks (each way)
B. 30 min for max Calories
Bike Erg
Every 3 minutes (starting from the 3:00) 200m Ru
Weightlifting:
(0 - 12 min)
A. 3 alternating sets of:
5 Landmine Contact Twists
*5/side
*light load/powerful rotation
- 30 sec rest -
3 Skater Jumps
*3/side with stable single leg landing
- 30 sec rest -
3 Rebounding Hurdle Jumps
- Rest as needed -
(20 - 30 min)
B. Sumo Deadlift: 5-5-5-5-5 (OT2M)
*Build to a challenging 5 where you feel like you could do 7.
(30 - 45 min)
C. 4 alt sets:
C1. 5 Lateral Landmine Rows
C2. 10 alt Hanging DB elevated (2") Reverse Lunges
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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