Crossfit:
A. alt OTM x 10:
Odd: 15 Russian KB Swings
Even: 30 sec Single Arm Plank (feet together, swtich at 15 sec)
B. "Flow"
20 min AMRAP
1k/800m Echo bike
30 sec elbow plank
20 sec side plank on forearm/side
500/400m row
30 sec single arm DB suitcase hold per side
20 sec single arm DB overhead hold per side
DB: (15/12.5kg)
or
20 min AMRAP:
600/500m Row
30 Russian Kettlebell Swings (24/16kg)
30 sec Elbow Plank Hold
30 Abmat Sit Ups HYROX: (8.30am) Alt OT4M x 16 (64 mins total)
M1: Ski 500/450m
M2: Sled Push 30m (130/80kg) M3: Sled Pull 30m (60/40kg)
M4: 50m Burpee Broad Jump
M5: Row 500/450m
M6: KB Farmers Carry 150m (24/16kg)
M7: 80m Sandbag Lunge (25/15kg)
M8: 60 Wall Balls (6/4kg, 10/9ft)
*Before each of there stations there is a 750m Run, a total of 16 4 minute stations.
**3 min time cap on each station
***This week we have increased the run volume but maintained the other movements. Focus on finishing the runs and at a miniumum slightly increase the other work you got done if you didn't finish all the stations.
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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