Fitness:
A. Deadlift OTM (touch and go) (9 mins total)
3 x 6
3 x 4
3 x 2
*Aim to add a little each set, start at a moderate load.
B. 4 Rounds for time:
50 Double Unders
10 Pull Ups
20 Russian Swings (32/24kg)
*90 sec rest between rounds, time cap of 16 mins.
(2:30 cap on work for each round, if you get capped in both the first 2 rounds then drop the reps to 8).
Performance (Open and Quarterfinal focus):
A. Power Clean (tnG): all OTM (9 mins total)
3 x 3 x 70-75%
3 x 2 x 75-80%
3 x 1 x 85+%
B. 4 Rounds for time:
50 Double Unders
15 Chest to Bar Pull Ups
15 Deadlifts (100/70kg)
*90 sec rest between rounds, time cap of 16 mins.
(2:30 cap on work for each round, if you get capped in both the first 2 rounds then drop the reps to 8).
Sweat: On the 3min for 5 sets:
Ski 20/15 Cal Echo @ Sprint Pace
- directly into -
On the 3 min for 5 sets:
Row 30/22 Calories
- directly into -
On the 3 min for 5 sets:
Bike Erg 40/30 Calories
*Score is your total time.
Weightlifting:
(0 - 9 min)
A. Power Clean (tnG): all OTM (9 mins total)
3 x 3 x 70-75%
3 x 2 x 75-80%
3 x 1 x 85+%
(9 - 15 min)
B. Front Rack alt Step Up:
2 x 12 reps
*One set moderate, one set hard.
(15 - 35 min)
C. Pause Bench Press:
3-3-1-1-1-1
then Max reps at 65%
(35 - 40 min)
3 x 10 Single leg Weighted Hip Thrust
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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