Jason
Mar 3, 20193 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:
PUBLIC HOLIDAY: Schedule
8am CrossFit
9am Open Workout
8am:
5 Rounds for time: Every 4 minutes
25 Toes to Bar
50 Double Unders
15/13/11/9/7 Goblet Squats 32/24kg
or if you've done 19.2 already
Rowing Annie
50-40-30-20-10
Double Unders
Sit Ups
Row Calories
9am: (If you a registered for the Open)
19.2
TUESDAY:
Fitness
Monthly Mission: Breathing efficiency
*If you didn't retest your Strict Pull Ups Friday, we can do it today.
1. Bolt test
2. Maximum breathlessness Test
3. 10 Min Max Row/Bike through nose.
4. 12 minutes for Quality:
10 Barbell Rollouts
150m Baby Carry
*Scale toes to Bar to Dragon Flag and add bad if you can't keep hollow
Performance:
See Fitness
WEDNESDAY:
Fitness:
Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
AMRAP 18:
9 Power Cleans (70/47.5kg)
12 DB Z Press (22.5/15kg)
9 Front Squats (70/47.5kg)
12 Strict Pull-ups
Performance:
Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
AMRAP 18:
9 Power Cleans (70/47.5kg)
12 Strict Handstand Push-ups
9 Front Squats (70/47.5kg)
12 Strict Pull-ups
Sweat:
Mikko Triangle
10 Rounds: 1 minute per movement
x Bike Cals
x Row Cals
x Ski Cals
Rest
Maintain the same number across all movements and round. If you completed a number last time, increase by 1 this time.
Weightlifting:
Weightlifting:
1. Power Clean On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 8, 9 and 10: 1 Power Clean (Building in Weight)
2. Push Jerk: 1 Pause (2 sec in dip and catch) + 2 (regular speed).
Build to a challenging but quality.
3. Deadlift
5-4-3-2-1:
After Each Set:10 Dumbbell Bench Press
THURSDAY:
Fitness:
1. Nose breathing sprints:
2. On the 4:00 x 6 Rounds:
12 Alt Dumbbell Snatch (22.5/15kg)
12 Dumbbell Facing Burpee
12 x 10 Meter Shuttle Runs
Performance:
See Fitness
Gymnastics:
Freestanding Handstand Holds
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
1. 4 Rounds: Alt E 90 Seconds
A. 7 Bear Rows
B. Max Louie Push Ups
2. Row or Bike 3 Rounds.
Start a new round every 5 mins
On the 0:00 - 21/15 Calories
On the 1:30 - 18/13 Calories
On the 3:00 - 15/11 Calorie
Performance:
See Fitness
SATURDAY:
Fitness:
Teams of 2 For Time:
120 Kettlebell Swings 24/16kg
120 Box Jump Overs
6 Rope Climbs
90 Kettlebell Swings 24/16kg
90 Box Jump Overs
5 Rope Climbs
60 Kettlebell Swings 24/16kg
60 Box Jump Overs
4 Rope Climbs
30 Kettlebell Swings 24/16kg
30 Box Jump Overs
3 Rope Climbs
Performance:
Teams of 3 For Time:
120 Power Snatches (35/25kg)
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches (42.5/30kg)
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches (50/35kg)
60 Box Jump Overs
6 Rope Climbs
30 Power Snatches (60/40kg)
30 Box Jump Overs
3 Rope Climbs Box: (24/20)
*First set each round each team member must complete one climb on the short rope.
Weightlifting:
1. Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%
Percentages Based Off Your 1RM Snatch
2. High Hang Pausing Squat Snatches:
On the 1:30 x 4 Sets: 2 Reps: 50-55-60-65%
3. Snatch On the Minute x 11:
1 Snatch
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
Minute 4: Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
Minute 8: Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%
Competition Club:
TBA Depending on 19.3
SUNDAY:
Rest Day
Open Gym 9am - 11pm: Please remember to sign in.