Monday 14.04.2025
- Kat
- Apr 13
- 2 min read
Fitness:
A. 3 alt sets
A1. 10 Split Squats (e side)
A2. 12-15 Banded Clam Shells (e side)
B. 4 Rounds: 40 seconds work / 20 seconds rest
M1: SA DB F. Rack Squat (22.5/15kg)
*Alt arm each round
M2: V Ups
M3 Calorie Ski
M4: Double Unders
*DU's divided by 4
Performance:
A. Pause Back Squat: OT3M: 15 minutes to complete:
4 x 4 x 75% from the 1RM 2 weeks ago.
*4 sec pause in the bottom
B. 4 Rounds: 40 seconds work / 20 seconds rest
M1: SA DB Overhead Squat (22.5/15kg)
*Alt arm each round
M2: V Ups
M3 Calorie Ski
M4: Double Unders
*DU's divided by 4
Sweat: A. 3 rounds alt OTM:
M1: 10-12 S leg Hip thrusts
M2: 12/9 Cal Bike Erg
M3: 10-12 DB Skullcrushers
M4: 12/9 Cal Bike Erg
M5: 10-12 Incline DB Bicep Curls
M6: 12/9 Cal Bike Erg
Resistance exercises taken to near failure
B. Death by Echo Calories (with rest)
1 min work / 1 min rest
*Start at 12/9 Calories.
Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.
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.
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