Details for the CrossFit Open Fitness:
A. Barbell Yoga: 3 rounds for quality in 10 minutes
10 Barbell Step Rotations
5 Jefferson Curls
5 Kang Squats
10 Overhead Duck Walks forward + 10 backwards
B. For time:
2 Rounds:
12 Front Squats (60/40kg)
18 Box Jumps (24/20")
- 1 min rest -
2 Rounds:
10 Thrusters (40/30kg)
16 Hand Release Push Ups
- 1 min rest -
2 Rounds:
8 Lateral Barbell Burpees
8 Pull Ups
*7 min cap per segment. Take the 1 min rest and then move on if you didn't finish.
Performance (Open and Quarterfinal focus):
A. See Fitness
B. For time:
2 Rounds:
12 Overhead Squats (60/40kg)
18 Box Jumps (24/20")
- 1 min rest -
2 Rounds:
10 Thrusters
16 Hand Release Push Ups
- 1 min rest -
2 Rounds:
8 Lateral Barbell Burpees
8 Bar Muscle Ups
Barbell: (60/40kg)
*7 min cap per segment. Take the 1 min rest and then move on if you don't finish.
Sweat: 40 min AMRAP:
100m Dog Sled Push (40/25kg)
75/55 Bike Erg Calories
50 Dumbbell Gorilla Rows (22.5/15kg)
25 Double Dumbbell Reverse Lunges (22.5/15kg)
Compare to 8/2/23
Weightlifting:
(0 - 15 min)
Build to a challening but quality Snatch Balance single for the day.
(15 - 35 min)
In 20 minutes:
Build to 92% 1RM Bench Press
Build to a 5RM Strict Weighted Pull-Ups (chin over bar, any grip allowed)
Build to heavy 5 rep Overhead barbell Reverse Lunge - (5 reps/side)
*Done one a a time, must Bench, then pull-up, then OH Lunge.
(35 - 45 min)
3 sets for load of:
10 Weighted Hip Extensions
10 DB Seal Rows
*If you did these last Saturday try to go a little heavier.
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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