Sunday 17.08.2025
- Kat
- Aug 12
- 2 min read
CrossFit:
A. alt OT90 for 4 sets each:
A1: 5+ (-2) Australian Pull Up
A2. 3 Single Leg Step Ups Lowers (3 down + 2 sec pause in bottom each side)
B. 4 Rounds of:
4 min work, 1 min rest (4th round 5 min work)
20 sec Supine Tuck Hang
2/1 10m Dog Sled Pull & Push (100kg)
30/24 Calorie Ski
2/1 10m Dog Sled Pull & Push (100kg)
30/24 Calorie Bike Erg
20/15 Push Ups
*Continue on from where you were before the rest.
Compare to 22/6/25
Flow:
A. See CrossFit
B. 20 minutes for quality
20 sec Supine Tuck Hang
20/15 Cal Bike Erg
20 sec Wall facing handstand hold
20/15 Cal Ski
20 sec Tabletop Hold
2/1 10m Dog Sled Pull & Push (100kg)
Compare to 22/6/25 HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner)
Back off in intensity week:
On a 55 55-minute running Clock:
From 0:00-7:00
1000m Steady Run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
From 8:00-12:00
Row OR Ski @ smooth recovery effort
- Rest 1 minute -
From 13:00 - 20:00
1000m Steady run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
21:00 - 25:00
Farmers carry OR Sled push @ steady effort
Rest 5 minutes x 2 sets
In that 5 minutes in a group alternate between rope Pulls at 100/75kg at a moderate intensity. After the second set push hard on Sled Pushes at 125/100kg
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.
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