On Monday the 3rd (WA day Public Holiday) there will be a 8am Weightlifting Class and 9am CrossFit class where we will do Murph. The CrossFit class has a 40-person cap so to guarantee your spot reserve the class via Zen Planner.
Fitness:
A. Alt OT90 (12 mins)
1. Barbell Hip Thrust:
5-5-5-15
*Build to a heavy 5, then drop to a set of 15 and focus on connection with glutes.
2. Max (-2) Strict Pull Ups
B. 17 min AMREP
50 Calorie Row
50 Double Unders
1000m Bike Erg
40 Calorie Row
40 Double Unders
800m Bike Erg
30 Calorie Row
30 Double Unders
600m Bike Erg
20 Calorie Row
20 Double Unders
400m Bike Erg
10 Calorie Row
10 Double Unders
200m Bike Erg
Performance:
A. See Fitness
B. 17 min AMREP
50 Calorie Row
100 Double Unders
500m Ski Erg
40 Calorie Row
80 Double Unders
400m Ski Erg
30 Calorie Row
60 Double Unders
300m Ski Erg
20 Calorie Row
40 Double Unders
200m Ski Erg
10 Calorie Row
20 Double Unders
100m Ski Erg Sweat: A. 12 min alt OTM:
M1: 20 sec L-Hang/Tuck Hold
M2: 10 Slider Leg Curls
M3: 15 Slider Jacknives
B. 20 Rounds:
30 work / 30 rest Echo Bike Calories Weightlifting:
(0 - 16 min)
P Clean and Jerk + Squat Clean and Jerk (OT2M)
8 sets of 1.1 complexes @ 55-70%
*rest 10 seconds between reps
*Speed/technical focus. Should be light, fast and very technically sound.
(16 - 22 min)
Clean Pull + Floating Clean Pull (OT90sec)
4 x (1+1) x 70-85%
*Focus on speed, timing and great positions
(22 - 28 min)
Seated Javelin Press (OT2M
3 x 12 reps
(30 - 45 min)
3 alt sets:
1. 15 sec Front Rack Support Hold
*Try keeping a decent grip on the bar to also improve front rack mobility
- 30 sec rest -
2. 10 Side Plank Banded Pulldowns
- 30 sec rest -
3. 8-12 Slider Leg Curls
- 1 min 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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