Jason
Jun 9, 20193 min
We are still running a trial timetable, you can check it via the Zen Planner Members App.
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
20 Min AMRAP:
400m Row
30 Single DB Step Ups 22.5/15kg
20 Chest to Bar Pull Ups
10 True Ring Rows
Post 5x15 Stalder Leg Lifts
Performance:
20 Min AMRAP:
400m Row
30 Single DB Step Ups 22.5/15kg
20 Chest to Bar Pull Ups
10 Bar Muscle Ups
Post 5x15 Stalder Leg Lifts
Sweat:
Monthly Mikko:
10 Rounds for Reps:
1 Min Bike Calories
1 Min Row Calories
1 Min Ski Calories
1 Min Rest
*Aim to maintain one number across all 10 rounds.*If you completed a number before try 1 more this time
Weightlifting:
1. 15 Minutes to Build to a heavy: Pocket Snatch + Hang Snatch + 2 Snatch
straight into
EMOMx10:1 Snatch at 100% of previous complex
2. Back Squat Week 6: E2MOM
3x 70%, 80%, 90% (+2.5 or 5kg)
+
5x5 Back Rack Step Up @ 23% of Back Squat
TUESDAY:
Fitness
1. 4 Sets: 15 Side Plank Pulldowns
2. AMRAP 15:
40 Double-Unders
20 Dumbbell SA Hang CJ (22.5/15kg)
40 Double-Unders
20/15 Calorie Row
Performance:
See Fitness
WEDNESDAY:
Fitness:
25 Toes-to-bars
25 Bike Calories
25 Jumping Lunges
20 Toes-to-bars
20 Bike Calories
20 Jumping Lunges
15 Toes-to-bars
15 Bike Calories
20 Jumping Lunges
10 Toes-to-bars
10 Bike Calories
10 Jumping Lunges
5 Toes-to-bars
5 Bike Calories
5 Jumping Lunges
Performance:
25 Toes-to-bars
25 Bike Calories
10 Deadlifts 122.5/82.5kg
20 Toes-to-bars
20 Bike Calories
8 Deadlifts 122.5/82.5kg
15 Toes-to-bars
15 Bike Calories
6 Deadlifts 122.5/82.5kg
10 Toes-to-bars
10 Bike Calories
4 Deadlifts 122.5/82.5kg
5 Toes-to-bars
5 Assault Bike Calories
2 Deadlifts 122.5/82.5 kg
Compare 12/06/19
Jason Walker 10.41
Kat Birch 12.09
Sweat:
Life after Death
30 Min AMREP
On a bike:
Starting at 10 for boys, 8 for girls work in a death by format (Min 1: 10/8 Cal, Min 2: 11/9 Cal, Min 3: 12/10 Cal) continue in that fashion until you can no longer reach that target. Rest for a minute and then start from the last number you successfully got and work your way up and down. Continue for 30 minutes.
Weightlifting:
1. Every 90 seconds building: 5x Hang Power Clean (2 sec pause in catch) + 2 Hang Power Cleans
2. Deadlift Week 6: E2MOM 3x 70%, 80%, 3+x90% (+2.5 or 5kg) + 5x10 Single Leg KB Deadlifts
3. Every 90 seconds: Pausing Push Jerk 5x2: *1s Pause in Dip, and Catch
into
Push Jerk 5x1
THURSDAY:
Fitness:
1. Alt EMOM
Odd: 3 Weighted Chest to Bar Pull Up
Even: 3 Dragon Flags
2. In teams of 3:
15 Min AMRAP:
15 Front Squats 60/42.5kg
15 Bar Facing Burpees
*Rotate when the person after you is finished.
(Set up with 2 different bars, after burpees you run back and tag at start mat).
Performance:
See Fitness
Gymnastics:
Headstands & Kipping Handstand Push Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
FRIDAY:
Fitness:
1. 3 Sets: (15 min cap)
30 Hip Thrusts 22.5/15kg
200 Meter Double KB Carry*
Rest 2:00 between.
*On the Double KB Carry:
Meters 0-100 - Left KB in Front Rack, Right KB in Hang.
Meters 101-200 - Left KB in Front Rack, Right KB in Hang.
2. 15 Min AMRAP
30/23 Calorie Row
20m Prowler Push and Pull (4x5m) (100//70kg)
10 Sandbag Clean over Bar (65/45kg, 1m)
5 Devil's Press 22.5/15kg
Performance:
See Fitness
SATURDAY:
Fitness:
0:00 – 10:00 – 1 Mile Run, Max Burpee Box Jumps 24/20"
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max DB Snatch (22.5/15kg)
20:00 – 23:00 – Rest 2
3:00 – 27:00 – 400m Run, Double DB Front Squats (22.5/15kg)
Performance:
“In Pairsl”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60/42.5kg)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (50/35kg)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (42.5/30kg)
Weightlifting:
1. E2MOMx4: 2 Power Cleans (tng) + 8 Reverse Front Rack Lunges:
*Start at 40% of Front Squat and build.
2. Back Squat: OT2M: 3x77%, 1x87%, 3x80%, 1x90%, 3x83%, 1x93%
3. Press Week 6: E2MOM3x 70%, 80%, 3+x90% (+2.5 or 5kg)
+
5x5 DB Z Press @ 23% of Press. Superset each set with 10 banded face pulls.
Competition Club:
There is no class today as several crew are at Frantic Day Out. Get down there and throw out some cheers :)
SUNDAY:
9am CrossFit:
1. 12 Miin Alt EMOM
10 ab wheels
30 Sec superman hold
30 Sec Chinese Plank (face down)
30 Sec Chinese Plank (face up)
2. 20 Min AMRAP:
500m Row @ 2k pace + 10 seconds
10 V Ups
15 Sec Chin over Bar Hold
30m (6x5m) Bear Crawl
10am: Mobility Class
Open Gym 10am - 11.30am: Please remember to sign in.