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Kat

Wednesday 05.07.23

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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