Monday 10.01.22

As things return to a more normal time period hopefully training routines can follow.

With the CrossFit Open approaching and something we generally have good participation rates in - the performance track will be geared towards that. You will be better asking a coach on how to modify the performance track rather than changing to the fitness track if doing well in the Open is important to you.

If you aren't interested, continue in following whichever track you feel like :)

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Fitness:

A. 3 alternating sets OT90:

A1.10 alt Kettlebell Goblet Cossack Squats

A2. 7 Band Assisted Sissy Squats

A3. 9 Bent Knee Slant Board Calf Raises

*reps are per side

*strong focus on squeeze at the top

B. 7 Min AMRAP:

12 Bar Facing Burpees

8 Front Rack alt Lunge (70/47.5kg)

12 Pull Ups

8 Front Rack alt Lunge (70/47.5kg)

Performance:

A. See Fitness

B. 7 Min AMRAP:

12 Bar Facing Burpees

8 Front Rack alt Lunge (70/47.5kg)

9 Bar Muscle Ups

8 Front Rack alt Lunge (70/47.5kg)

Sweat:

A. 10 min Run: Easy talking pace

1 min rest

8 min Ski: Easy talking pace

1 min rest

6 min Run: Challenging pace

1 min rest

4 min Ski: Challenging pace

1 min rest

2 min Run: Max Effort

1 min rest

1 min Ski: Max Effort

B. 12 min alt OTM

M1: 30 seconds of Banded Kickbacks (right leg)

M2: 30 seconds of Banded Kickbacks (left leg)

M3: 30 seconds of Med Ball Russian Twists

M4: 20 seconds of Hollow Rocks

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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. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the hiteboard track.