• Jason

Weekly Workouts 21-26th October 2019


Upcoming Events/Info 23rd October - New CrossFit Kids term starting. 26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead and you can just wait) 21st December: Christmas Party / Nass' going away party. 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. If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.

MONDAY: Fitness: Squat Hold Day 21: 30 on, 30 off, 1.30 on, 30 off, 3 minutes on. Open 20.2 20 Min AMRAP: 4 Dumbbell Thrusters 6 Toes to Bar 24 Double Unders Performance: See Fitness Sweat: 10 minutes allocated to each movement. If you don't hit the minimum requirement your score resets to 0. 1 minute rest between movements. Bike Erg Ski Row Odd Minutes: 12/9 Calories Even: Max Calories Weightlifting: 1. Clean & Jerk 10x1 [OTMx10] 2. 15 minutes to establish a Heavy but Quality 3RM Shoulder to overhead. Bar is taken from the ground. 3. Front Rack alt Reverse Lunge 3x10 4. Weighted Hip Extension 3x10

TUESDAY: Squat Hold Day 22: 1 min on, 30 seconds off, 1 min on 30 seconds off, 3 minutes on Fitness 1k Row TT rest 5 minutes, then 10x 250m @ 1k /500m speed. Work to rest - 1:1 Post: Tabata Hollow Rocks Performance: See Fitness

WEDNESDAY: Squat Hold Day 23: 2 minutes on, 1 minute off, 3 minutes on Fitness: 3 Rounds (18:00 total): AMRAP 2: 12 Push Ups 12 Pull Ups Max Calorie Assault Bike... Rest 1:00 In a 2:00 Window 12 Push Ups 6 Box Step Overs 22.5/15kg Max Calorie Ski... Rest 1:00 Performance: 3 Rounds (18:00 total): AMRAP 2: 35% your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Assault Bike ... Rest 1:00 In a 2:00 Window 35% of your Max Strict HSPU 6 Box Step Overs 22.5/15kg Max Calorie Ski ... Rest 1:00 Sweat: 8 Rounds OT4M5 3m Sled Push/Pull 60/40kg(Up and back is 1 rep) 15/12 Calorie Airbike *Score is total time of all 8 rounds. Weightlifting: 1. 21:00 Running Clock... Minutes 0:00-7:00:Build to a Moderate: 3 Snatch Drops Minutes 7:00-14:00:Build to a Moderate: 2 Snatch Balances Minutes 14:00-21:00:5 Sets of 1: High Hang Squat Snatch 2. Box Squat 7x3 Squats * Set height to just below parallel.1s full stop at bottom.

THURSDAY: Squat Hold Day 24: 1.30 on, 1 minute off, 3.30 minutes on Fitness: 1. Banded Deadlift 6x3 (building) Red/Orange OT90 sec 2. 5 Rounds for time: 3 Rope Climbs 6 Deadlifts 100/70kg 12 True Ring Rows

Performance:

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

(Fun Kit) FRIDAY: Squat Hold Day 25: 1 on, 1 minute off, 4 minutes on Fitness: 1. Front Squat 5x5 *Aim to add to each set from last week. 2. 10 Rounds: OT2M 200 Run 1 Hang Power Clean + Front Squat *Score is total load over the 10 rounds. Performance: 1. Front Squat 5x5 *Aim to add to each set from last week. 2. 10 Rounds: OT2M 200 Run 1 Hang Clean *Score is total load over the 10 rounds.

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Squat Hold Day 26: 30 on, 1 minute off, 4.30 minutes on Fitness: In Pairs: 20 Min AMRAP - One person working at a time 10 Burpee Box Jumps 24/20" 20 Calorie Row 30 Back Rack alt Lunges 30/20kg

Performance: See Fitness Weightlifting: 1. Snatch: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90% 2. Clean and Jerk: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90% 3. Pause Front Squat (5 seconds) Build to a Heavy Single Competition Club: Open workout 20.3

SUNDAY: Squat Hold Day 27: 30 on, 30 seconds off, 4.30 minutes on 9am CrossFit: 1. 4 Rounds for load/quality A. 10 Deck Press B. 10 Half Kneeling Landmine Press C. 10 Strict Pull Ups (if you can't get 10 Unbroken use a band across J hooks) 2. 10 minutes of moderate breathing. Choose either a Airbike, Big Erg, Ski Erg or Rower. The goal is to elevate your heart rate but not create stress. The first 5 minutes is to be nose breathing only. 10am: Gymnastics: Freestand Handstand Holds (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

11am: Mobility Class Open Gym 10am - 12pm: Please remember to sign in.