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  • Kat

Monday 22.04.24

Fitness:


A. Every 2 minutes for 12 minutes (3 rounds):

Minutes 1 - 2: 10 alt Back Rack Barbell Reverse Lunges

Minutes 3 - 4: 10 Single leg, 1x DB RDLs (e side)


B. 6 rounds: 2 min on / 1 min rest:

1,2,3,4,5,6, etc...

Burpee

Kettlebell Swings (32/24kg)

Wall balls (9/6kg, 10/9ft)

*Pick up where you left off each set.

*Final set is bonus round. Work the full 3 minutes.


Performance (Open and Quarterfinal focus):

A. See Fitness


B. 6 rounds: 2 min on / 1 min rest:

1,2,3,4,5,6, etc...

Lateral Burpees over Bar

Power Snatches (42.5/30kg)

Wall balls (9/6kg, 10/9ft)

*Pick up where you left off each set.

*Final set is bonus round. Work the full 3 minutes.

Sweat:

A. 3 Rounds:

20 sec Weighted Tuck hang

15 Banded Face Pulls

10 Single leg Hip Thrusts


B. 4 Rounds for reps

5 min work / 2 min rest

30/24 Calorie Row

15/12 Calorie Ski

Max Echo Bike in the remaining time

 

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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