• Jason

Weekly Workouts 15th-21st April (Easter Weekend)


Check out our new trial timetable here.

Easter Weekend Hours: Easter Friday 19/4: Closed Saturday 20/4: Business as usual Easter Sunday 21/4: Business as usual Easter Monday: 8am (90 minute WOD)

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

MONDAY: Fitness: 1. Max Unbroken Chest to Bar Pull Ups or Max Reps in 1 Minute 2. 12 Min AMRAP 150m Run 15 Dips 150m Run 15 True Ring Rows Performance: 1. See Fitness 2. 15 Min AMRAP 150m Run 15 Strict Ring Dips (High Rings) 150m Run 15 True Ring Rows Sweat: Each movement 8 Mins work, 1 min rest between. Cal Bike Cal Ski Cal Row

10m Shuttle *On the odd Interval (1st minute) you must complete 10 reps. The even interval (2nd minute) you get as many as possible. Alternate in this fashion for the 8 minutes. Your score is the accumulated even intervals. **If you miss the 10 reps on the odd interval, rest on the next minute. Weightlifting: 1. OTM x 15 Min 1,2,3: 3 Snatches, each with a 2 sec pause in the bottom Min 4 Rest Min 5,6,7: 2 Snatches, each with a 2 sec pause in the bottom Min 8 Rest Min, 9,10,11: 1 Snatch, with a 2 sec pause in the bottom Min 12: Rest Min 13,14,15: 1 Snatch *Start at 50% in minute 1, increase by 5% each successful set. **With the 2 sec pause you most control the pause, if you stumble or step forward as you recover, it counts as a an unsuccessful set. 2. Snatch Pull 3x2 @ 100%, 3x1 @ 105% 3. Back Squat Wave #1: 3 x 75%, 2 x 78%, 1 x 81% Wave #2: 3 x 78%, 2 x 81%, 1 x 84% Wave #3: 3 x 81%, 2 x 84%, 1 x 87%

TUESDAY: Fitness 3 x AMRAP 4, resting 4:00 between: 27/21 Calorie Row 21 Russian Swings 32/24kg 15 Burpee Box Jump Over (24""/20"") Performance: 3 x AMRAP 4, resting 4:00 between: 27/21 Calorie Row 21 Power Cleans 15 Burpee BJO (24"/20") Round 1 - 70/50kg Round 2 - 60/42.5kg Round 3 - 50/35kg

WEDNESDAY: Fitness: 1. Front Squat: 80% x 3 85% x 3 90% x 3+ 2. 15 Min AMRAP 60 Double Unders 45 Air Squats 21/15 Calorie Bike 15 Deficit Hand Release Push Ups Performance: 1. See Fitness 2. 15 Min AMRAP 60 Double Unders 45 Air Squats 21/15 Calorie Bike 15 Push Jerks (82.5/60kg) Sweat: In teams of 3: 20 Min Timecap 10-1 Double DB Front Squat 22.5/15kg 5 Burpees after each set of Squats. *Complete workout in a follow the leader style, once the first set of Squats is done, the second partner comes in. Each team member must do each rep range. **There is a bike spinning throughout the whole workout. If you complete the 10-1 Front Squats all team members can get on the Bike. Regardless, your score is bike calories. Weightlifting: Weightlifting: 1. Jerk 5x1 *Focus is form - do not miss. 2. Push Press 4x6 3. Front Squats from Class or 3 Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets.

THURSDAY: Fitness:

1. Deadlift E90 Sec: 3-1-3-1-3-1-10 Aim to gradually build each set except for 10.

2. 3 Rounds: 20/15 Calorie Bike 100m Farmers Carry 32/24kg 30/20 Calorie Row 3 minute rest

Performance:

See Fitness Gymnastics: Midline Strength and Control (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: Gym Closed for Good Friday

SATURDAY: Fitness: In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 SA DB OH Alt. Lunge 80 Box Jump Overs (24"/20") 80 Dumbbell Thursters 60 Toes to Bar 60 Dumbbell Front Squats 40 Burpee Box Jump Overs (24"/20") 40 Dumbbell Box Step Ups Dumbbells: (22.5/15kg)

Performance: In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (35/25kg) 80 Box Jump Overs (24"/20") 80 Thrusters (42.5/30kg) 60 Toes to Bar 60 Front Squats (50/35kg) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (60/42.5kg) Weightlifting: 1. E90 Seconds x 7:High Hang Clean (pockets) + Low Hang Clean + Front Squat 2. Build to a Heavy Double, Low Hang Power Snatch 3. 5 Sets, building: 1 & 1/4 Front Squat + Jerk Competition Club: 1. In Teams of 2, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (35/25kg) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20")40 Clusters (60/42.5kg) 2. 5 Rounds: 50m Sled Pull 50m Sled Drag Sled: 90/60kg

SUNDAY: 9am CrossFit: 30 Min AMRAP: 10, 20, 30, 40, etc KB Deadlift 32/24kg Calorie Row Abmat Sit Up x10m Run Dumbbell Deck Press 22.5/15kg Calorie Bike 10am: Mobility Class Open Gym 10am - 11.30am: Please remember to sign in.


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