Details for the CrossFit Open Fitness:
A. Build to a heavy 4 rep Front Squat in 15 minutes.
Compare to 15/1/24
Ryan L: 130kg
Grace B: 100kg
B. OTM x 15 mins:
M1: 7 - 15 Calorie Ski
M2: 7-15 Thrusters (42.5/30kg)
M3: 10-20 V Ups
M4: 10-20 Front Racked alt Lunges (42.5/30kg)
M5: Rest
Performance (Open and Quarterfinal focus):
If you are doing the Open then it's important to be considerate with how you manage yourself. I would recommend during these 3 weeks you scale your intensity back on your training a little, increase your sleep and recovery to have you mentally and physically primed for the workouts. Wednesday ideally is a 70% effort workout, rest Thursday and then get after it Friday. Make sure you have joined the #theopen channel in slack to see updates and heat releases. A. See Fitness
B. OTM x 15 mins:
M1: 3-5 Wall Walks
M2: 7-15 Thrusters (42.5/30kg)
M3: 10-20 Toes to Bar
M4: 10-20 Front Racked alt Lunges (42.5/30kg)
M5: Rest
Sweat:
45 min AMRAP - Keep in Zone 3 if you have a HR monitor.
15/12 Cal Row
15/12 Cal Ski
15/12 Cal Bike
10 Shuttle Run (8m, up and back = 1)
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.
