Fitness:
A. 3 alt rounds: 15 minutes to complete
A1. 16 Russian KB Swings
- 30 sec rest -
A2. 16 KB Plyo Rows
- 30 sec rest -
A3. 10 Hanging DB Split Squats (e side)
- 30 sec rest -
A4. 10 Double tap heidens (e side)
- 30 sec rest -
*This should get relatively tough for your breath. Make sure all the sets are unbroken,
B. 15 min AMRep:
50 Double Unders
5 V Ups
5 Cal Echo Bike
50 Double Unders
10 V Ups
10 Cal Echo Bike
50 Double Unders
15 V Ups
15 Cal Echo Bike
etc
Performance:
A. See Fitness
B. 15 min AMRep:
50 Double Unders
5 V Ups
5 Strict Handstand Push Ups
50 Double Unders
10 V Ups
10 Strict Handstand Push Ups
50 Double Unders
15 V Ups
15 Strict Handstand Push Ups
etc
Sweat: A. 3 alt sets:
10 Single Leg Hip Thrusts
10 Chin Ups
B. 3 Rounds: 8 min work, 2 min rest:
400m Run
20 1x DB Box Step Ups (22.5/15kg)
10 Burpee Box Jump Over (24/20")
Max Cal Bike Erg in the remaining time
Weightlifting:
(0 - 5)
5 BTN Snatch Grip Sotts Press (OTM)
(6 - 12 min)
Muscle Snatch + Hang Muscle Snatch + Overhead Squat (OT90)
4 x (1+1+1)
*moderate load focus on hip speed & strong turnover/external rotation of shoulders
(14 - 22 min)
Power Snatch + Below Knee Hang Snatch (OT2M)
4 x (1+1)
*light/moderate load, working speed/tech
(25 - 45 min)
4 alt sets:
Seated Top to Top DB Arnold Press
10-8-6-4
*Reps are on each arm. Increase load
- 60 sec rest -
5 Weighted Chin Ups
- 60 sec rest -
15 sec Weighted hanging Tuck Hold
- 60 sec rest -
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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