Sunday 07.09.2025
- Kat
- Sep 1
- 2 min read
Updated: Sep 3
CrossFit:
A. OTM x 10: 10 Russian KB Swings
*Go Heavy
B. 20 min AMRAP:
600/500m Row
45 sec Plank Hold
30 Russian KB Swings (24/16kg)
45/35 Calorie Bike Erg
Flow:
A. See CrossFit
B. 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: (22.5/15kg)
HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)
*No Hyrox class this week. However below is a taper workout to do if you're able. Make sure there are at least 2 rest days in between doing this and competition.
There is also a taper run session on the Endurance track.
Ideally do this session 5 days out and the run 3 days out.
2 Rounds for time
400m Run
500m Ski
400m Run
30m Burpee broad jump
400m Run
500m Row
400m Run
30 Wall balls
Time Cap - 40 minutes
Cool down: Lying Diaphragmatic Breathing:
5 minutes @ 5555 tempo.
Eyes closed, breathe at a 5 sec inhale/5 sec pause/5 sec exhale/5 sec pause tempo, your goal is to get as close to 15 total cycles by the time the 5 minute mark hits. See how close you can get without looking at time so it creates a strong focus on your breathing.
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 competitors' 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.
Comments