Friday 10.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

Fitness:

A. OTM x 10:

3 Weighted Strict Chest to bar Pull Ups

B. 12 min AMRAP:

18/15 Bike Erg Calories

12 Lateral Burpees

6 Strict Pull Ups

Performance:

A. See Fitness

B. 12 min AMRAP:

12 Lateral Burpees

12 Push Press (50/35kg)

12 Chest to Bar Pull Ups

Comp Class:

*instead of Part B of the WOD, instead complete:

A. 2 x 45sec Single Leg Pole Assissted isometric Hold

B. 2 x 10 Rolling Squats

C. 2 Sets per leg; rest as needed b/t sets (one leg at a time)

10 sec Single Leg Wall-sit @ 90deg

8 KB Goblet, Dead-stop Pistol to bench

12 Band Assisted Pistols (SPEED out of hole, controlled negative)

COMP CLASS:

A. Front Rack Walking Lunge: 12-10-8-6 (reps)

Every minute for 6 minutes (3 rounds):

Minute 1:

3 Strict Pull-Ups

5 Chest-to-Bar Pull-Ups

7 Pull-Ups

Minute 2:

5 Strict Handstand Push-Ups

10 Kipping Handstand Push-Ups

- 2 min rest -

Every minute for 6 minutes (3 rounds):

Minute 1:

1 Legless Rope Climb

1 Rope Climb 15 feet

Minute 2:

2-3 Wall Walks

4-6 Wall Facing Strict Handstand Push Ups

- 2 min rest -

Every minute for 6 minutes (3 rounds):

Minute 1:

15/12 cal Row

Minute 2:

15/12 Cal Bike

*Modify the nunbers if needed so there is some intensity, but so the movement quality stays high.

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Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.