• Jason

Weekly Workouts 2-8th September 2019


Upcoming Events/Info 26th October: CrossFit Claremont do True Grit - Get your regos in! 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.

MONDAY: Fitness: Monthly Mission: Pistols 1A. Eyeball test: Video a rep on each leg from the side and the front. 1B. 3 Minute AMRAP: Alternating Pistols 2. Half Cindy 10 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats Performance: 1. See Fitness 2. Half Mary 10 Min AMRAP 5 HSPU 10 Alt Pistols 15 Pull Ups Sweat: 4 Rounds for time: 800m Airbike 400m Ski Erg 400m Row 400m Run - 2 minutes rest between rounds - Weightlifting: 1. Back Squat 6 Week cycle: We are going to hit another Back Squat 20 Rep Max cycle after how successful it was last year. All the percentages will be based off the 5RM we established last week. First session will be 50% of that 5RM and it will continue to rise by 5% each session (Monday and Wednesday). To begin with it will feel quite easy but here you build the foundation, work your positions and set the base for a platform for a higher ceiling. If you miss a session don't jump in where everyone else is, only go 5% above your most recent successful load. If you aren't able to complete the reps thats fine, just repeat the missed percentage next workout. If you miss 3 of the same load, back off 15% and go again. Our aim is to hit our 5RM for 20 Reps by the end. So today will be 20x50%. Aim to get a good 3 sets of 5 reps in before. 2. Build to a Heavy: Snatch + Snatch Balance + Overhead Squat Aim to get more then 27/4/19 3. 6x2 Deficit Snatch Pull @ 90%

TUESDAY: Fitness 1. Press 5x3 2. 20 Min AMRAP 30 Kettlebell Swings (32/24kg) 30/21 Calorie Ski 30/21 Calorie Assault Bike 30 Toes to Bar" Performance: 20 Min AMRAP 30 Kettlebell Swings (32/24kg) 30 Push Presses (52/37.5) 30/21 Calorie Assault Bike 30 Toes to Bar

WEDNESDAY: Fitness: "Frank the Tank" Part 1 (On the 0:00) AMRAP 5: Buy-In: 50 Wall Balls (9/6kg) AMRAP in Time Remaining: 12 Deadlifts (82.5/60kg) 12 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank"" Part 2 (On the 10:00) AMRAP 5: Buy-In: 35 Wall Balls (9/6kg) AMRAP in Time Remaining: 9 Deadlifts (102.5/70kg) 9 Barbell Facing Burpees Rest 5 Minutes "Frank the Tank"" Part 3 (On the 20:00) AMRAP 5: Buy-In: 20 Wall Balls (9/6kg) AMRAP in Time Remaining: 6 Deadlifts (125/85kg) 6 Barbell Facing Burpees Performance: See Fitness Sweat: 5 Rounds for Reps: 30 work, 30 rest Bike Erg Dead Ball Slam 20/15kg Wall V Up Ski Erg Renegade Row 22.5/15kg (no push up) Weightlifting: 1. Back Squat S2: 1x20x55% (of 5RM) 2. Build to a Heavy: Power Clean + Hang Clean 3. Aim to hit 90% of your 1RM Jerk 4 times with a Double Split Jerk behind the Neck

THURSDAY: Fitness: 1. Death by Strict Pull Ups Compare to 13/1/15 Jason 12+5 Rach D 8 + 5 2. 10 Min AMRAP 10 Bar Muscle Ups 20 Box Jump Overs 24/20" 60 Double Unders

Performance:

See Fitness Gymnastics: Butterfly Pull Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY: *****The Gym will be closed today from 10.15am until 4.15pm.***** Fitness: 1. Build to a Cluster Heavy Single In 10 Mins 2. "Kalsu" 100 Thrusters (60/42.5kg) for time *On the start of each minute (include 0:00), complete 5 burpees. Or Partner "Kalsu" 100 Thrusters (60/42.5kg) for time shared between two people. *On the start of each minute (include 0:00), both partners complete 5 burpees. Performance: See Fitness

SATURDAY: (7.30am Weightlifting Class and 8.30am CrossFit today) 7.30am Weightlifting: Weightlifting Total: 20 minutes each to find a 1RM Snatch and Clean and Jerk for total kg. 8.30am CrossFit

Fitness: In Pairs: 40 Min AMRAP - One person working at a time 1000m Run 30 Clean and Jerks 60/42.5kg 1000m Row 30 Power Snatches 60/42.5kg 1000m Ski 45 Double Lateral Burpee over the Bar 2000m Bike Performance: In Pairs: 40 Min AMRAP - One person working at a time 1000m Run 45 Power Cleans 60/42.5kg 2000m Bike 45 Alt Front Rack Lunges 60/42.5kg 1000m Row 45 Double Lateral Burpee over the Bar 1000m Ski

SUNDAY: 9am: Swim Club at Claremont Pool (entry is approx $5)

As of next week we will be at Nedlands.