Tuesday 25.01.22

Wednesday Australia Day Class Times:
 8am: Weightlifting
 9am: Crossfit

There are various things going on and coming up! Read about them here:
 
 Registration is live for the Open: Information can be found here.
 
 Boat party on the 20th of Feb. Places are limited, info is here.
 
 We are reviewing our timetable, please take the survey about it here.
 
 COVID Vaccination State Requirements
 
 We want to know your training goals. Let us know what they are here.

Fitness:

A. 3 Sets for Quality:

20m 2x Dumbbell Hanging Walking Lunge (22.5/15kg)

15 Push Up

*Modify load and reps to ensure there 3 sets are completed in 10 minutes.

B. For time:

32 Straight Leg Sit Up

16 Strict Chin Ups

16/12 Calorie Ski

- 2 minutes rest -

26 Straight Leg Sit Up

13 Strict Chin Ups

13/10 Calorie Ski

- 2 minutes rest -

20 Straight Leg Sit Up

10 Strict Chin Ups

10/7 Calorie Ski

 Performance:

A. 3 Sets for Quality:

10m 2x Dumbbell Overhead Walking Lunge (22.5/15kg)

15 Strict Handstand Push Up

*Modify load and reps to ensure there 3 sets are completed in 10 minutes.

B. For time:

32 Toes through Rings

16 Strict Chest to Bar Chin Ups

16 Strict Ring Dips

- 2 minutes rest -

26 Toes through Rings

13 Strict Chest to Bar Chin Ups

13 Strict Ring Dips

- 2 minutes rest -

20 Toes through Rings

10 Strict Chest to Bar Chin Ups

10 Strict Ring Dips

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
 
 If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.