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Kat

Thursday 06.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

Conditioning:


Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up

B. 16 Min AMRAP:

30 sec Unbroken L-Sit or Tuck

18/15 Calorie Row

10 Slantboard Goblet Squats (22.5/15kg)

5 Bar or Jumping Bar Muscle Ups


Skill and Strength:


A. See Conditioning


B. OTMx16:

M1: 'x' Bar Muscle Ups

M2: 1-3 Bar Pull Over

M3: 5 ATG Split Squats (4" Riser)

M4: Rest

*Don't go crazy on the Muscle Ups set, focus on technique.

 

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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