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.
Comments