Jason
Feb 2, 20203 min
Upcoming Events/Info
LAST DAY TO GET YOUR SLOW DEATH T-SHIRT ORDER IN!!
CrossFit Kids Term beginning this Wednesday!
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.
45 Tips for better sleep!
MONDAY:
Fitness:
1. In 12 minutes: Build to a Heavy: Banded Deadlift Double (Red/Orange)
2. 12 Min AMRAP
5 Strict Pull Ups
10 Alt. Front Rack Lunges (42.5/30kg)
15 Deadlifts (42.5/30kg)
Performance:
1. In 12 minutes - Build to a Heavy: Power Snatch + Overhead Squat
2. AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (42.5/30kg)
15 Deadlifts (42.5/30kg)
Sweat:
Mikko Triangle:
10 Rounds:
1 Minute Airbike Calories
1 Minute Row Calories
1 Minute Ski Calories
1 Minute Rest
*Hold the same number across all movements and sets.
**If you have done this before, aim to do 1 more then your last successful time. If you
haven't done it before, choose something conservative.
Weightlifting:
1. Push Press Wave 3, Week 3
5x75%, 3x85%, (1+)x95%
then
5x5x70%
2. Snatch: 5x2x85% [OT2M]
3. Clean and Jerk 5x2x85% [OT2M]
TUESDAY:
Fitness
5 Rounds:
AMRAP 4:
400m Run
30/20 Calorie Row
Max Cal Airbike in remaining time
4 Minutes Rest Between Rounds.
Performance:
See Fitness
WEDNESDAY:
Fitness:
1. Front Squat Wave 3, Week 3
5x75%, 3x85%, (1+)x95%
then
5x5x70%
2. 10 Min AMRAP
21-15-9
Chest to Bar Pull Up
Thruster (42.4/30kg)
Strict Abmat Situp
Performance:
See Fitness
Sweat:
"Russian Tricycle"
4 Rounds:
45 seconds work, 15 seconds rest
Max Airbike Calories
15 Russian KB Swings 24/16kg
Max Echo Bike Calories
15 Russian KB Swings 24/16kg
Max Bike Erg Calories
15 Russian KB Swings 24/16kg
*If you don’t complete the swing, skip the next movement.
(In arvo class finish with some midline work of coaches choice)
Weightlifting:
1. Front Squat Wave 3, Week 3
5x75%, 3x85%, (1+)x95%
then
5x5x70%
2. Power Clean Wave 3, Week 3
5x75%, 3x85%, (1+)x95%
then
Hang Power Clean: 5x5x70%
3. Snatch Grip Press Behind the Neck: Build to a Heavy Double.
THURSDAY:
Fitness:
25 Min AMRAP:
200m Run
10 Australian Pull Ups
200m Farmers Carry 22.5/15kg
15 Turkish Sit Ups 12/8kg (e side)
200m Ski
20m Dog Sled Pull & Push 120/90kg
Performance:
See Fitness
Gymnastics:
Headstands and Kipping Handstand Push Ups
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
For time:
30 Deadlifts (100/70kg)
45 Lateral Barbell Burpees
1500m Row
Post: 2 minutes Max Jumping Lunges
Performance:
For time:
1500m Row
30 Deadlifts (110/75kg)
45 Lateral Barbell Burpees
Post: 2 minutes Max Jumping Lunges
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Fitness:
In teams of 3, relay style
AMRAP 30:
5 Burpee Box Jumps Over 24/20"
10 alt. DB Snatch 22.5/15kg
15/12 Calorie Airbike
*One partner must complete a whole round before switching.
Performance:
In teams of 3, relay Style:
AMRAP 30:
5 Toes to Bar
250m Airbike
5 Hang Power Snatches
One athlete completes the full triplet while the other two rest. The barbell weight
increases every (6) rounds, or said another way, when each teammate clears that weight
for two rounds each.
Weight 1: (35/25kg)
Weight 2: (40/30kg)
Weight 3: (50/35kg)
Weight 4: (60/42.5kg)
Weight 5: AMRAP @ (70/47.5kg)
Weightlifting:
1. Build to a Heavy Single Snatch
2. Build to a Heavy Single Clean & Jerk
Competition Club:
1. #tttTD30
10 Min AMRAP:
100m Row
10 Box Jumps 24/20"
200m Row
20 Box Jumps 24/20"
300m Row
30 Box Jumps 24/20"
*20' Open BJ Standard
**Can't let go of the handle until you reach the required distance.
***Each round you must reset your own rower.
****Rollover is total score
Travis Mayer - 50/50 Box Jumps
Ansey - 42/50 Cal Row
2. Today's WOD
SUNDAY:
9am CrossFit:
3 Rounds for time:
50 Alt Step Ups 24/20"
400m Run
30m DB Bear Crawl 22.5/15kg
20 Toes through Rings
10 Strict Chin Ups
10am: Gymnastics:
Headstands and Kipping HSPU
(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.