Jason
Oct 19, 20193 min
Upcoming Events/Info
23rd October - New CrossFit Kids term starting.
26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead and you can just wait)
21st December: Christmas Party / Nass' going away party.
Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events
Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.
If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.
MONDAY:
Fitness:
Squat Hold Day 21: 30 on, 30 off, 1.30 on, 30 off, 3 minutes on.
Open 20.2
20 Min AMRAP:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders
Performance:
See Fitness
Sweat:
10 minutes allocated to each movement. If you don't hit the minimum requirement your score resets to 0. 1 minute rest between movements.
Bike Erg
Ski
Row
Odd Minutes: 12/9 Calories
Even: Max Calories
Weightlifting:
1. Clean & Jerk 10x1 [OTMx10]
2. 15 minutes to establish a Heavy but Quality 3RM Shoulder to overhead. Bar is taken from the ground.
3. Front Rack alt Reverse Lunge 3x10
4. Weighted Hip Extension 3x10
TUESDAY:
Squat Hold Day 22: 1 min on, 30 seconds off, 1 min on 30 seconds off, 3 minutes on
Fitness
1k Row TT
rest 5 minutes, then
10x 250m @ 1k /500m speed.
Work to rest - 1:1
Post: Tabata Hollow Rocks
Performance:
See Fitness
WEDNESDAY:
Squat Hold Day 23: 2 minutes on, 1 minute off, 3 minutes on
Fitness:
3 Rounds (18:00 total):
AMRAP 2:
12 Push Ups
12 Pull Ups
Max Calorie Assault Bike...
Rest 1:00
In a 2:00 Window
12 Push Ups
6 Box Step Overs 22.5/15kg
Max Calorie Ski...
Rest 1:00
Performance:
3 Rounds (18:00 total):
AMRAP 2:
35% your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike ...
Rest 1:00
In a 2:00 Window
35% of your Max Strict HSPU
6 Box Step Overs 22.5/15kg
Max Calorie Ski ...
Rest 1:00
Sweat:
8 Rounds OT4M5
3m Sled Push/Pull 60/40kg(Up and back is 1 rep)
15/12 Calorie Airbike
*Score is total time of all 8 rounds.
Weightlifting:
1. 21:00 Running Clock...
Minutes 0:00-7:00:Build to a Moderate: 3 Snatch Drops
Minutes 7:00-14:00:Build to a Moderate: 2 Snatch Balances
Minutes 14:00-21:00:5 Sets of 1: High Hang Squat Snatch
2. Box Squat 7x3 Squats
* Set height to just below parallel.1s full stop at bottom.
THURSDAY:
Squat Hold Day 24: 1.30 on, 1 minute off, 3.30 minutes on
Fitness:
1. Banded Deadlift 6x3 (building) Red/Orange OT90 sec
2. 5 Rounds for time:
3 Rope Climbs
6 Deadlifts 100/70kg
12 True Ring Rows
Performance:
See Fitness
Gymnastics:
Freestand Handstand Holds
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Squat Hold Day 25: 1 on, 1 minute off, 4 minutes on
Fitness:
1. Front Squat 5x5
*Aim to add to each set from last week.
2. 10 Rounds: OT2M
200 Run
1 Hang Power Clean + Front Squat
*Score is total load over the 10 rounds.
Performance:
1. Front Squat 5x5 *Aim to add to each set from last week.
2. 10 Rounds: OT2M
200 Run
1 Hang Clean
*Score is total load over the 10 rounds.
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Squat Hold Day 26: 30 on, 1 minute off, 4.30 minutes on
Fitness:
In Pairs: 20 Min AMRAP - One person working at a time
10 Burpee Box Jumps 24/20"
20 Calorie Row
30 Back Rack alt Lunges 30/20kg
Performance:
See Fitness
Weightlifting:
1. Snatch: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90%
2. Clean and Jerk: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90%
3. Pause Front Squat (5 seconds) Build to a Heavy Single
Competition Club:
Open workout 20.3
SUNDAY:
Squat Hold Day 27: 30 on, 30 seconds off, 4.30 minutes on
9am CrossFit:
1. 4 Rounds for load/quality
A. 10 Deck Press
B. 10 Half Kneeling Landmine Press
C. 10 Strict Pull Ups (if you can't get 10 Unbroken use a band across J hooks)
2. 10 minutes of moderate breathing. Choose either a Airbike, Big Erg, Ski Erg or Rower. The goal is to elevate your heart rate but not create stress. The first 5 minutes is to be nose breathing only.
10am: Gymnastics:
Freestand Handstand Holds
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
11am: Mobility Class
Open Gym 10am - 12pm: Please remember to sign in.