Jason
Jan 19, 20192 min
Log all workout results to Beyond the Whiteboard. You can start a Beyond the Whiteboard account by going to https://beyondthewhiteboard.com signing up and using the code CFC123.
MONDAY:
Fitness:
"Fran"
21-15-9:
Thrusters (42.5/29kg)
Pull-ups
Performance:
See Fitness
Sweat:
In Pairs: Alternate working partner each minute.
Partner completes 5 burpees at the start of the minute
0.00 - 10.00:
Calorie Row
10.00 - 20.00:
Calorie Ski
20.00 - 30.00:
Calorie Bike
Weightlifting:
*Deload week
1. Power Clean 3-3-2-2-1 OT2M*
If your'e a competition focused athlete do 33% of your Max UB Kipping HSPU after each set.
2. 5x2 Pause Back Squat (8 Seconds)
50-53-56-59-62%
3. 4 Rounds: Alt E90 Seconds
5 Sotts Press
5 DB Step Ups 30/24"
TUESDAY:
Fitness
3x5 Min AMRAPs:
30/21 Calorie Row
21 Alt. Dumbbell Snatch 22.5/15kg
Max Lateral Bar Burpees
Rest 5 Minutes between AMRAP's.
Performance:
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (42.5/30kg)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (50/35kg)
Max Lateral Bar Burpees
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (60/42.5kg)
Max Lateral Bar Burpees
WEDNESDAY:
Fitness:
In 2 teams: 2 Rounds
1-2 per team: 100 Cal Bike
3-4 per team: +100 Cal Ski
5-6 per team: + 100 Cal Row7-8 per team: + 100 Cal Bike9+ per team: + 100 Cal SkiWhile the team completes the calories: Do as many prowler 5m Push & Pulls as possible1-3 per team: 1x60kg Prowler4-6 per team: 2x60kg Prowler7+ per team: 3x60kg ProwlerScore is total push and pulls. Push + Pull = 2 reps.
Performance:
See Fitness
Sweat:
In Pairs: 30 Min AMRAP
40 Calorie Bike
40 Calorie Row
40 Box Step Overs 24/20" 22.5/15kg
40 Passing Med Ball Sit Ups 12/9kg
40 Dumbbell Floor Press 22.5/15kg
Weightlifting:
OTMx12: Increasing load every 2 minutes
Muscle Snatch + 2 Hang Snatch
Unilateral Dumbbell Work
0:00 - 5:00: Dumbbell Overhead Squat (Heavy 5 on Each Side)
5:00-10:00: Dumbbell Squat Snatch (Heavy 3 on Each Side)
10:00-15:00: Double Kettlebell Overhead Lunge (Heavy 10m on Each Side)
15:00-20:00: Work to a challenging 5RM Farmers Handle Suitcase Deadlift
THURSDAY:
Fitness:
1. Power Clean: 10 Minutes to Build to a Challenging Triple.
2. AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (62.5kg)
1 Round of "The Chief":
(3 Power Cleans + 6 Pushups + 9 Air Squats)
Performance:
See Fitness
Gymnastics:
Bar Pull Over & Strict Pull Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
1. On the 2:00 x 6 Rounds: Sub Maximal set of Strict Ring Pull Ups
10-7-7-5-5-3 Landmine Squats after each set
2. 5 Rounds for reps:
1 Minute Wall balls (9/6kg, 10/ 9' Target)
1 Minute Kettlebell Swings (24/16kg)
1 Minute Bike
1 Minute Rest
Performance:
1. On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups
10-7-7-5-5-3 Landmine Squats after each set
2. See Fitness
SATURDAY:
Fitness:
In Pairs - 1 person working at a time:
3x14 Min AMRAP, 1 minute rest between:
A. 600m Run
30 Chest to Bar Pull Ups
B. 50/40 Calorie Bike
30 Toes to Bar
C. 40 Box Step Overs (24/20" 22.5/15kg)
6 Rope Climbs (15ft)
Performance:
See Fitness
SUNDAY: Gym is Closed