Fitness: Week 2/12 Aerobic Rowing Work:
5 x 300m, rest 1 min between. Hold your 80% pace from last week across.
+
4 Sets;
Row 4 min @ 5k PR Pace, rest 60 seconds between.
If you are interested in further developing your aerobic system in line with this program, you can hit these 2 other workouts this week. The are listed in order of importance. Workout 2:
12 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50%
Then, rest 5 mins, into
12 sets of:
Row 30 sec @ 85%
Row 30 sec @ 50% *The difference between the 2 percentages should be at least 40 seconds on your pace.
Workout 3:
Row 30 min:
First 10: 50-60% Max HR
Second 10: 60-70% Max HR
Third 10: 70-80% Max HR
If you don't have a HR monitor, do +30, +20, then +15.
Performance:
See Fitness Gymnastics: Butterfly Pull-Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
