Jason
Jul 21, 20193 min
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
MONDAY:
Fitness:
1. 9090 Ys 5x5
2. For time: 21-15-9
Deadlift (60/42.5kg)
Front Squat (60/42.5kg)
Ring Dip
Performance:
1. See Fitness
2. "Elizabeth"
For Time 21-15-9:
Squat Cleans 60/42.5kg
Ring Dips
or
"Queen Elizabeth"
For Time 12-9-6:
Ring Muscle-Ups
Squat Cleans 82.5/60kg
Sweat:
In Pairs For time: (30 min cap)
45-35-25-15-5
Calorie AIrbike
Assisted Box Jump Over
Calorie Row
Alt. Db Snatch 22.5/15kg
Calorie Ski
Post: 5 Rounds: 20 work, 40 rest
Paralette Tuck Holds
Weightlifting:
1. Tall Snatch + Drop Snatch 10x1 OTM
Start at 30%, go no higher than 60%
2. Snatch + Pause OHS (2 sec): 6x1x80%, + 2 sets to build (not max) [OT90sec]
3. Back Squat Week 12: OT2M 5x5 @ 70%
+
3x20 Banded Leg Extension
TUESDAY:
Fitness
3 Rounds for time:
200m Run
4 Rope Climbs
200m Run
8 Bar Muscle Ups
200m Run
8 Devil Press 22.5/15kg
Performance:
3 Rounds for time:
200m Run
4 Short Rope Climbs
200m Run
8 Bar Muscle Ups
200m Run
8 Devil Press 22.5/15kg
WEDNESDAY:
Fitness:
1. 3x10 Bridge Ups
2. For Time:
50/35 Calorie AirBike
...
Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
...
Directly into:
50/35 Calorie AirBike
Performance:
See Fitness
Sweat:
3x 6 Min AMRAP, 2 minutes rest between
40/35 Calorie Row
30 Second Wall Squat Hold
25 Blessing Step Ups
20 Russian Swings 32/24kg
Finisher: Head to Head 5 Min Max Calories on Ski.
*Half the team no skiing must be in a plank hold.
Weightlifting:
1. Clean Pull Under 10x2 OTM
*Increase load every second set. Start at 40%, go no higher than 60%
2. Clean + 2 Jerk: 6x1x80%, + 2 sets to build (not max) [OT90sec]
3. Deadlift Week 12: OT2M 5x5 @ 70%
+
3x20 Banded Hamstring Curl
THURSDAY:
Fitness:
1. Front Foot Elevated Split Squat 5x5 [OT2M]
*If you did these last Monday, try to add a little bit to each set
2. 3 Rounds for time:
16 Strict Pull Ups
16 Barbell Alternating Step Ups 30/20kg
2 minutes rest between rounds
Round 1: Rings
Round 2: Pronate Bar Grip
Round 3: Supine Bar Grip
Performance
See Fitness
Gymnastics:
Cycle Re-Test
1. 5 Minutes Max Muscle Ups
2. 5 Minutes Max Strict Handstand Push Ups
3. 5 Minutes Max Toes to Bar
4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk
5. Max L-Sit Hold
6. Max Tuck Hold
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
10 Rounds:
7 Power Cleans (60/42.5kg)
7 Bar Facing Burpees
200m Run
Performance:
10 Rounds:
7 Power Clean and Jerks (60/42.5kg)
7 Bar-Facing Burpees
200 Meter Run
SATURDAY:
Fitness:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings 32/20kg
Wall balls 10/9ft 9/6kg
*Alternate partner each movement
Performance:
See Fitness
Weightlifting:
1. Power Snatch + Power Clean + Push Jerk: 15 Minute to build to a heavy.
*Dump after the Power Snatch.
2. Alternating OTM x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 58% of 1RM Back Squat - This is a 3% increase from last week.
3. Press Week 12: OT2M: Supine Z Press 5x5
+
3x20 Banded Tricep Push Downs
Competition Club:
1. With a running clock:
0 Min:
10 Muscle Ups
10 Clusters 60/40kg
10 Squat Cleans
10 Bar Muscle Ups
10 BBJO 24/20"
5 Min:
Rest
10 Min:
5 Muscle Ups
5 Clusters 60/40kg
5 Squat Cleans
5 Bar Muscle Ups
5 BBJO 24/20"
2. Todays class WOD, however not in pairs.
SUNDAY: (Open Gym 10am - 12pm: Please remember to sign in).
9am: CrossFit:
1. 4x10 Single Arm DB Row
2. In teams of 3: 20 Min AMRAP
90/65 Calorie Bike
30 Toes to Rings
30 Ring Touching Burpees
30 Calorie Ski
10am: Gymnastics:
Cycle Re-Test
1. 5 Minutes Max Muscle Ups
2. 5 Minutes Max Strict Handstand Push Ups
3. 5 Minutes Max Toes to Bar
4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk
5. Max L-Sit Hold
6. Max Tuck Hold
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
11am: Mobility Class