Wednesday 09.04.2025
- Kat
- Apr 6
- 2 min read
Fitness:
A. Pause Back Squat: In 15 minutes
5s x 3r x 70% (of last week's 1RM)
*5 sec pause in the bottom
*If you didn't do last weeks 1RM, count 90% of a normal Back Squat as your 1RM pause.
B. 15 min AMRAP
20 Pull Ups
40 KB Goblet Reverse Lunges
60 Wall Balls (9/6kg)
80 Russian Kettlebell Swings
Kb: (24/16kg)
Performance:
A. Pause Back Squat: In 15 minutes
5s x 3r x 70% (of last week's 1RM)
*5 sec pause in the bottom
*If you didn't do last weeks 1RM, count 90% of a normal Back Squat as your 1RM pause.
B. For time:
80 Wall Balls (20/14lbs)
60 1x DB Shoulder to Overhead (32.5/22.5kg)
40 DB Goblet Reverse Lunges
20 Bar Muscle Ups
DB: (32.5/22.5kg)
*15 min cap
*Should be able to do sets of 5 minimum on the DB OH.
Weightlifting:
(0 - 15 min)
A. Pause Back Squat
5s x 3r x 70% (of last week's 1RM)
*5 sec pause in the bottom
*If you didn't do last weeks 1RM, count 90% of a normal Back Squat as your 1RM pause.
(15 - 30 min)
3 alt sets: (e 5 min)
8 Bulgarian Split Squat w DBs
into
10 Bulgarian Split Squat Pulses
*10 bottom pulses/side after final rep of each set with moderate weight/BW
(30 - 45 min)
3 alternating sets of:
15 Banded Lateral Walks (e way)
- rest 45 seconds -
Weighted Front Plank for 30-45 seconds
- rest 45 seconds
10 Dumbbell Single Leg Romanian Deadlifts
*10/side each set at moderate load.
- rest 45 seconds - Sweat:
A. Warmup
2 min easy ski, rest 30 sec
2 min easy bike, rest 30 sec
1 min moderate ski, rest 30 sec
1 min moderate bike, rest 30 sec
30 sec strong ski, rest 30 ssec
30 sec strong bike
B.On a running clock:
2 sets:
From 0:00-2:00 - Ski 150m + AMRAP bike erg cals in remaining time
From 2:00-4:00 - Rest
From 4:00-6:00 - Ski 250m + AMRAP bike erg cals in remaining time
From 6:00-8:00 - Rest
From 8:00-10:00 - Ski 350m + AMRAP bike erg cals in remaining time
rest to 18 min mark
*Target - bringing the bike pace UP as the time on the bike goes down.
*Keep the ski buy-in around the same effort throughout.
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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