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Writer's pictureJason

Wednesday 15.09.21

Fitness:

Run: 2 Rounds of


(1 Round) = 5 sets of

90 sec easy

30 sec fast

60-sec moderate


3 minutes rest after a complete round.

*The changes in paces should be distinct. Easy = something you could sustain for 60+ minutes. You should be recovering from your other efforts significantly at this pace. Fast = your maximum speed possible for 30 seconds to have enough in the tank to hold your moderate pace, not sustainable past this 30 seconds. Moderate: A pace you would generally hold for say for 20 minutes. A challenging speed but sustainable. Performance: See Fitness

Strength: 1. Every 3 minutes:

5 x 10 Pause (2 sec) Sandbag Squats

supetset with

Max unbroken strict Chin Ups


2. Every 3 minutes:

5 x 10 Sandbag Press

superset with

5 ATG Split Squats


3. 3 Rounds

20 Reverse DB Flys

10 Weighted Single Leg Deficit Calf Raises

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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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