Sunday 22.06.25
- Kat
- Jun 15
- 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.
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) HYROX: (Hyrox Classes are capped, please ensure you have reserved a spot via Zen Planner) *If you are doing Saturday's WOD unless you know you can tolerate it, ask coaches to change Saturday for the calf load as you need to get this running volume in.
**For optimal results, complete the additional running sessions, which can be found on Thursday in the Endurance track.
Warm up: Ski Technique work
*Half the class on A1 and half A1 then switch
A1. 3 Rounds: For distance with a technique focus
Ski 90 sec work / 30 rest
- 1 min rest -
A2. Alt on a Sled with partners:
Rope Pull and Push sled back then switch (110/75kg)
B. For time: "Halfrox"
500m Run
500m Ski
500m Run
25m Sled Push (100/70kg)
500m Run
40m Burpee Broad Jumps
500m Run
100m Farmers Carry (32/24kg)
500m Run
50m Sandbag Lunges
500m Run
50 Wall Balls (20/14lbskg)
500m Run
*40 min cap
*If a station is full, just go to the next one.
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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