Jason
Jan 26, 20203 min
Upcoming Events/Info
Slow Death Tee Pre Order (Orders must be in by 2nd Feb, this Sunday)
CrossFit Kids New Term Info
The Sunday mobility class in cancelled until further notice.
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: Australia Day Public Holiday
(Weightlifting at 8am, CrossFit at 9am)
Fitness:
In Pairs: One person working at a time.
3x12 Min AMRAPs, 2 minutes rest between:
A. 50/40 Calorie Bike
30 Toes to Bar
B. 50/40 Calorie Row
30 Lateral Burpees over C2
C. 50/40 Calorie Ski
30 Double Hanging DB alt Lunge 22.5/15kg
Performance:
See Fitness
Weightlifting:
1. Push Press Wave 3, Week 2
3x 70%, 80%, 3+ x 90%
then
5x5x70%
2. Tempo Back Squat - 5x1x80% @ 31X1
3. Build to a heavy Rack Pull from below the knee
then
3x5 second Max Effort Isometric Rack Pulls
TUESDAY:
Fitness
3 Rounds:
12 Burpees Broad Jumps (1m)
18 Chest to Bar Pull-ups
12 Alternating Dumbbell Snatches (22.5/15kg)
18/12 Calorie AIrbike Bike
Post: 5 Sets On the 90 seconds: Max L Sit
Performance:
3 Rounds:
12 Burpees Broad Jumps (1m)
18 Chest to Bar Pull-ups
12 Devil Press (22.5/15kg)
18/12 Calorie Airbike Bike
Post: 5 Sets On the 90 seconds: Max L Sit
WEDNESDAY:
Fitness:
1. Front Squat Wave 3, Week 2
3x 70%, 80%, 3+ x 90%
2. On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
14 Goblet Squats (32/20kg)
Performance:
1. Front Squat Wave 3, Week 2
3x 70%, 80%, 3+ x 90%
2. On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (102.5/70kg)
Sweat:
OT4Mx5 - Each round for time
3x10m Dog Sled Push & Pull 100/70kg
9/6 Cal Ski Sprint
9/6 Cal Airbike Sprint
Weightlifting:
1. Front Squat Wave 3, Week 2
3x 70%, 80%, 3+ x 90%
then
5x5x70%
*If you did the class, do the Power Cleans first, then do 8x5 Good Mornings.
2. Power Clean Wave 3, Week 2
3x 70%, 80%, 3+ x 90%
then
(Hang Power Clean) 5x5x70%
3. Jerk Behind the Neck 5x2x85% of last weeks Heavy Single.
THURSDAY:
Fitness:
10 Rounds each for time:
150m Run
1 Rope Climb
*New round every 90 seconds
Performance:
10 Rounds each for time:
150m Run
1 Short Rope Climb
*New round every 90 seconds
Gymnastics:
Bar Muscle Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
3 Rounds:
7 Kettlebell Swings (32/20kg)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Kettlebell Swings (32/20kg)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Kettlebell Swings (32/20kg)
7 Toes to Bar
7 Box Jumps (24/20)"
Performance:
3 Rounds:
7 Power Snatches (42.5/30kg)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Power Snatches (42.5/30kg)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Row
3 Rounds:
7 Power Snatches (42.5/30kg)
7 Toes to Bar
7 Box Jumps (24/20)
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Fitness:
In Pairs - One person working at a time
4x 5 Min AMREPs
400m Run (together)
30 Wall Balls 9/6kg
Max Airbike Calories in the remaining time
*1 minute rest in between.
Performance:
"In Pairs - One person working at a time
4x 5 Min AMREPs
400m Run (together)
30 Wall Balls 12/9kg
Max Airbike Calories in the remaining time
*1 minute rest in between."
Weightlifting:
1. Back Squat - End of Wave Loading Cycle: Build to a Heavy Single.
2. Close Grip Bench: Build to a Heavy 5.
Competition Club:
1. tttTD10.
4 Rounds for time:
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs 24/20"
Male: 60/70/80/90kg
Female: 42.5/47.5/57.5/65kg
*22 Min time cap
2. In Pairs: 10 Min AMRAP
You Go I Go Style
6 True Ring Rows
15/12 Calorie Row
SUNDAY: Mobility Class has been cancelled until further notice.
9am CrossFit:
1. 5 Rounds: OT2M
10 Barbell Hip Thrusts
superset with
5 Ab wheels
2. In teams: 20 Min AMRAP
100m Prowler Sprint 30/15kg
10am: Gymnastics:
Bar Muscle Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
Open Gym 10am - 12pm: Please remember to sign in.