Jason
Feb 16, 20204 min
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:
1. Romanian Deadlift 10,10,7,7,5,5
10 Banded face pulls after each set
2. In 2 teams:
Half A: Max Calories on Ski
Half B: Max Calories on Bike
The class gets split in half, one team does the Bike first, the other does the Ski first
decided by a coin toss. After 12 minutes there is a 2-minute rest, then switch. First team
to reach the other team's Calories wins.
1-3 per team - 1 Bike/Ski
4-5 per team - 2 Bike/Ski
7-8 per team - 3 Bike/Ski
9-10 per team - 4 Bike/Ski
11-12 per team - 5 Bike/Ski
13+ per team - 6 Bike/Ski
Performance:
See Fitness
Sweat:
3 Rounds In Pairs: Starting every 12 minutes.
100m Sled Drag (av bodyweight of pair)
25 Dead Ball Slams 20/15kg
100m Sled Drag (av bodyweight of pair)
Max Distance Row in the remaining time remaining
*No rest between rounds.
Weightlifting:
1. Push Press: Wave 4, Week 1
5x 65%, 75%, 5+ x 85%
then
5x5x70%
2. 12 minutes to build to a Heavy Triple Snatch, then 3x1 OT90 with that weight.
3. Back Squat - OT3M
8x60%, 70%, 3x8x75%
TUESDAY:
Fitness
With a rolling clock
(On the 0:00)
For Time: 50 Push-ups
*5 Minute Time Cap
(On the 7:00)
1 Set: Max Unbroken Strict Pull-ups
(On the 10:00)
15 Min AMRAP
8 Burpees
25 Double Unders
Performance:
With a rolling clock
(On the 0:00)
For Time: 50 Strict Handstand Push-ups
*5 Minute Time Cap
(On the 7:00)
1 Set:
Max Unbroken Strict Pull-ups
(On the 10:00)
For Time:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs (30"/24")
*After each round, 25 Double-Unders
*15 min cap
WEDNESDAY:
Fitness:
1. Front Squat: Wave 4, Week 1
5x 65%, 75%, 5+ x 85%
then
5x5x70%
2. 12 Min AMRAP
200m Run
15 1Zercher Sandbag Squats 35/25kg
10 2xKB Deadlifts 32/20kg
5 Strict Pull-Ups
Performance:
1. See Fitness
2. 12 Min AMREP
Buy In:
15 Clusters (60/42.5kg)
then
3 Rounds:
200m Run
15 Chest to Bar Pull-Ups
then
Max Clusters In the remaining time (60/42.5kg)
Sweat:
5 Rounds On The Minute
Min 1. 20 alt Box Step Ups 24/20"
Min 2. 10x 10m Farmers Carry 22.5/15kg
Min 3. Max Calorie Airbike
Min 4. Rest
Weightlifting:
1. Front Squat: Wave 4, Week 1
5x 65%, 75%, 5+ x 85%
then
5x5x70%
2. Power Clean: Wave 4, Week 1
5x 65%, 75%, 5+ x 85%
then
(Hang Power Clean) 5x5x70%
3. 5 Min AMREP
1 Macho Man Complex @ 82.5/60kg (or 80% of weakest lift)
Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
THURSDAY:
Fitness:
1. 20 minutes under low intensity get some practice in on a movement of your choice.
2. 3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds
into
3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds
into
3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds
*First in best dressed for Rowers in the class. If all rowers are taken the sub will be air
bike.
Performance:
See Fitness
Gymnastics:
Handstand Walk
(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
(Fun Kit) FRIDAY:
Fitness:
1. 3 Rounds alt OTM:
A. L Sit / Tuck Hold: 30 seconds
B. Sorensen Hold: 45 seconds
C. Adductor Side Plank: 20 seconds per side
2. 15 Min AMRAP:
16 Hanging DB Elevated Reverse Lunge
12m (2x6m) Abmat Bear Crawl
8 KB Seal Rows 24/16kg
Performance:
1. See Fitness
2. 15 Min AMRAP:
16 Hanging DB Elevated Reverse Lunge
12m (2x6m) Abmat Bear Crawl
8 Bar Muscle Ups
SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
Fitness:
In Pairs
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
3 Rounds
21 Lateral Barbell Burpees
21 DB Hang Clean and Push Press 22.5/15kg
Performance:
In Pairs
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Lateral Barbell Burpees
21 Clean and Jerks (60/40kg)
21 Lateral Barbell Burpees
21 Clean and Jerks (70/50kg)
21 Lateral Barbell Burpees
21 Clean and Jerks (80/50kg)
Weightlifting:
1. 12 minutes to build to a Heavy Triple Clean, then 3x1 OT90 with that weight.
2. 7 x 1+1 (Pause Split Jerk + Split Jerk) *Building from 70%
3. 5 x 1+1 (1 & 1/4 Front Squat + Front Squat) x 70%, 80%, 85%, 90%, 85%
Competition Club:
*This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions.
1. tttTD33
15 Min AMRAP
2 Rounds:
50 Double Unders
10 Pogo Burpees
16 S2OH 60/40kg
then
2 Rounds:
50 Double Unders
10 Pogo Burpees
12 S2OH 75/50kg
then
2 Rounds:
50 Double Unders
10 Pogo Burpees
8 S2OH 90/60kg
then
AMRAP in the remaining time
50 Double Unders
10 Pogo Burpees
4 S2OH 100/70kg
Male: 616
Female: 440
Then
Surprise partner workout.
SUNDAY:
9am CrossFit:
10 Min Alt OTM:
Odd: 20 Sec Handstand Hold
Even: 5 Seated Box Jumps
20 Min AMRAP:
5 Wall Walks
10 Rope Pull Ups
15 Wall Balls
20/15 Calorie Ski
300m Run
10am: Gymnastics:
Handstand Walk
(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.