Workouts 2 - 8th March 2020

Upcoming Events/Info:
 
 If you want to be part of the CrossFit Claremont Footy Tipping or Fantasy Draft email info@crossfitclaremont.com.au
 
 March Monthly Mission - Tracking workouts - Info here: https://www.crossfitclaremont.com.au/post/monthly-mission-march-2020-workout-tracking

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: (Public Holiday - 8am Weightlifting and 9am CrossFit)
 Fitness:
  In Pairs: 30 Min AMRAP
  One person working at a time
  1000m Run
  90 Burpee Box Jumps 24/20"
  80 Pull Ups
  70 Calorie Airbike
  60 Toes to Bar
  50 Calorie Ski
  40 Sync Plate Clean and Jerk 20/15kg
  30 Push Ups
  20 Strict Pull Ups
  10 Air Squats
 
 Performance:
  In Pairs: 30 Min AMRAP
  One person working at a time
  1000m Run
  90 Burpee Box Jumps 24/20"
  80 Chest to Bar Pull Ups
  70 Calorie Airbike
  60 Toes to Bar
  50 Calorie Ski
  40 Sync Plate Clean and Jerk 20/15kg
  30 Strict Handstand Push Ups
  20 Bar Muscle Ups
  10 Air Squats
 
 Weightlifting:
  1. Push Press Wave 4, Week 3
  5x75%, 3x85%, (1+)x95%
  then
  5x5x70%
 
  2. 15 minutes to build to a Heavy complex of: 2 Deadlifts + Hang Clean + Front Squat +
  Jerk
 
  3. Barbell Row 10-8-6-4-2
  *Add a little to each set from last week.

TUESDAY:
 Fitness
  1. 2 Rounds for time:
  20 Push Press 50/35kg
  30 Single DB Box Step Ups 22.5/15g 24/20"
  40 Lateral Burpees
  50/40 Calorie Row
 
  Post:
  3 Rounds:
  30 Seconds Kettlebell Russian Twist
  Rest 15 Seconds
  30 Seconds Weighted DB Superman Hold
  Rest 15 Seconds
  30 Seconds Medicine Ball Mountain Climbs
  Rest 1 Minute
 
 Performance:
  1. 2 Rounds for time:
  20 Push Press 70/47.5kg
  30 Single DB Box Step Ups 30/22.5kg 24/20"
  40 Lateral Burpees
  50/40 Calorie Row
 
  Post:
  3 Rounds:
  30 Seconds Kettlebell Russian Twist
  Rest 15 Seconds
  30 Seconds Weighted DB Superman Hold
  Rest 15 Seconds
  30 Seconds Medicine Ball Climbs
  Rest 1 Minute

WEDNESDAY:
 Fitness:
  1. Front Squat Wave 4, Week 3
  5x75%, 3x85%, (1+)x95%
  then
  5x5x70%
 
  2. Row:
  0-300: 2k Pace + :20
  301-600: 2k Pace + :10
  601-900: 2k Pace
  901-1200: 2k Pace + :10
  1201-1500: 2k Pace + :20
  1501-1800: 2k Pace + :10
  1801-2100: 2k Pace
  2101-2400: 2k Pace + :10
  2401-2700: 2k Pace + :20
  2701-3000: Recovery
 
 Performance:
  See Fitness
 
 Sweat:
  Super Sprint Ergathalon AMRAP
  20 Min AMRAP
  500m Ski Erg
  1000m Bike Erg
  500m Row
 
 Weightlifting:
  1. Front Squat Wave 4, Week 3
  5x75%, 3x85%, (1+)x95%
 
  2. Power Clean Wave 4, Week 3
  5x75%, 3x85%, (1+)x95%
  then
  5x5x70%
 
  3. Front Squat 5x5x70%
 
  4. Weighted Plank 4x30 seconds

THURSDAY:
 Fitness:
  For 25 minutes - In teams of 3:
  30/22 Calorie Ski Buy In per team member,
  then
 
  AMRAP in remaining time
  50/35 Calorie Airbike
  40 KB Swings 32/20kg
  200m KB Farmers Carry 32/20kg
  *Once a team member completes the Ski, they can participate in the AMRAP.
  **Only one person working at a time in the AMRAP.

Performance:

See Fitness
 
 Gymnastics:
  Ring Series 2/3: Kipping Ring Dips & Ring Swings
 
 (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY:
 Fitness:
  1. OTMx5
  1 Back Scale on each side
  then
  OTMx5
  1 Bridge Up with a 5-second hold
 
  3. 5 Rounds every 4 minutes
  0 Min: 400m Run.
  2 Min: Slow recovery 200m Run
  *Every 400m run must get faster.
  **The recovery 200m must take at least 90 seconds.
 
 Performance:
  See Fitness
 

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)
 Fitness:
  “Team Bike Barbara”
  In Pairs
  20 Min AMRAP
  20 Pull-ups
  10 Airbike Calories
  30 Push-ups
  15 Airbike Calories
  40 Sit-ups
  20 Airbike Calories
  50 Air Squats
  25 Calories
 

Performance:
  In Pairs:
  20 Min AMRAP
  400 Meter Run
  15 Ring Muscle-ups
  20 Kipping Deficit Handstand Push-ups (6″/4″)
  25 Alternating Pistols
 
 Weightlifting:
  1. Snatch:
  2x60%,70%,75%, 1x80%,85%,90%,95%,98%,101%
  *If you miss a percentage, repeat that lift next set.
 
  2. Back Squat 4 x 60%, 70%, 75%, 79%, 83%, 86%
 
  3. Pause Clean Pull + Clean Pull: 5x(1+1)x100%
 
 Competition Club:
 *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions.
 
  Comp Class:
  1. #tttTD2
  For time:
  3 Rounds:
  15 Deadlifts 100/75kg
  15 Chest to Bar Pull Ups
  into
  3 Rounds:
  5 Clean and Jerks 100/75kg
  5 Muscle Ups
  *20 Min Cap
 
  2. In Pairs for time:
  80 Calorie Row
  40m Handstand Walk
  80 10m Shuttle Runs
  40m Handstand Walk
  80 Calorie Airbike
  *Handstand Walks must be done in 10m increments
  **Shuttle runs must be done in 2 sets of 20 each.

SUNDAY:
 9am CrossFit:
  In teams of 2:
  Team 1: 15 minutes Max Prowler Push/Pull 80kg
 
  Team 2: 15 minutes Max Calories:
  Ski Calorie
  Bike Calories
  Row Calories
  Airbike Calories
 
  After the 15 minutes there will be 3 minutes rest, the teams will switch movements, the
  first team to chase down the other teams reps wins.
 
 10am: Gymnastics:
  Ring Series 2/3: Kipping Ring Dips & Ring Swings
 (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.