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Wednesday 29.11.23

Please check your emails/the member slack page in regard to timetable changes this week.


Fitness:


A. Deadlift: 5-5-5-5-5

*Start moderate and aim to build as heavy as form allows. Touch and go is permitted.


B. "Death by Calorie Row"

With a continuously running clock perform:

10 Row Calories in the first 1 min

11 Row Calories in the second 1 min

12 Row Calories in the third 1 min

...

Continuing this for as long as you are able.


Compare to 28/5/15

Jason W: 21 + 15 Cals

Jen H: 18 + 13 Cals


Performance (Open and Quarterfinal focus):


A. Deadlift: In 10 minute build up to 87.5% for a quality single, then at the 12 minute mark:

Max reps Unbroken TnG at 140/110kg

*If that is too heavy to get at least 5, do it at 70%


B. See Fitness Sweat: A. 9 min alt OTM:

9/6 Calorie Ski

12 alt Gorilla Row (both hands = 1 rep)

15 sec (each side) Weighted Single leg Glute Bridge


B. "Tour de Bike Erg"

For Time

14km on a C2 Bike, switching the damper at the following marks counting down:

Begin at 14k on a 3 damper

At 12k, switch to 7

At 11k, switch to 4

At 9k, switch to 9

At 8k, switch to 1

At 7k, switch to 10

At 6k, switch to 2

At 4.5k, switch to 8

At 2.5k, switch to 5

At 0.5k, switch to 6


Weightlifting:


(0 - 15 min)

Build to a 1RM Behind the Neck Split Jerk

*Ideally use the blocks. But if you aren't and can't lower the bar safely, then drop to the ground and get a friend to help clean up.


(15 - 30 min)

In 10 minutes:

A. Build up to 87.5% for a quality single, then at the 12 minute mark:

Max reps Unbroken (-2) at 140/110kg

*If that is too heavy to get at least 5, do it at 70%


*If you did this in class, do:

Front Squat

10 reps @ 60%, 65%

8 reps @ 70%, 75%


(35 - 45 min)

35 min: Max Unbroken Hang Power Cleans (92.5/70kg)

- rest until -

37 min: Max Unbroken Hang Power Cleans (82.5/60kg)

- rest until -

40 min: Max Unbroken Thrusters (60/40kg)

 

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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