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Wednesday 24.07.24


A. Romanian Deadlift: 5 x 8r (OT2M)

*Going from light to challenging, focus on hamstrings.

+ 3 shoulder swimmers after each set, slow & controlled, each rep takes 10 seconds to complete.


B. 18 min OTM (3 rounds)

M1 - 5-20 Push Ups

M2 - 30 sec Bike Erg for Cals (0-30 sec)

M3 - 5-10 Deadlifts (100/70kg)

M4 - 30 sec Bike Erg for Cals (0-30 sec)

M5 - 10-20 Goblet Reverse Lunges (24/16kg)

M6 - 30 sec Bike Erg for Cals (0-30 sec)

*Aim to keep consistent across.


Performance:


A. See Fitness


B. 18 min OTM (3 rounds)

M1 - 8-10 Thrusters (42.4/30kg)

M2 - 30 sec Echo for Cals (0-30 sec)

M3 - 5-10 Deadlifts (100/70kg)

M4 - 30 sec Echo for Cals (0-30 sec)

M5 - 8-16 F.Rack DB alt Rev Lunges (22.5/15kg)

M6 - 30 sec Echo for Cals (0-30 sec)

*Aim to keep consistent across. Sweat:

OT10 min x 5 rounds:

500/450m Ski

500/450m Row

1000/900m Bike Erg

*Score is your total working time across the 5 rounds. Weightlifting:


(0 - 5 min)

A. OTM x 5:

3 Seated vertical Jumps *focus on speed/force development


(5 - 20 min)

B. 15 minutes to find a heavy single Thruster for the day (taken from the ground)


(25 - 35 min)

C. Romanian Deadlift: 5 x 8r (OT2M)

*Going from light to challenging, focus on hamstrings.

+ 3 shoulder swimmers after each set, slow & controlled, each rep takes 10 seconds to complete


*If you did his in class:

OTM x 10:

Clean Pull + Floating Power Clean @ 75-85% *As long as form and speed remains increase towards 85%

 

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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