Fitness: Session 1:
3 sets
Row 6 min @ 5k PR pace -4 sec, rest 60 seconds
Then
Row 3 min @ 5k PR pace -10 sec
Rest 30 sec
Row 2 min @ 5k PR pace -10 sec
Rest 30 sec
Row 1 min @ 5k PR pace -10 sec
*If you fail a pace, drop your next target by 2 seconds, Continue that throughout the workout.
If you want some additional work, in your own time you can do:
Session 2:
6 sets
Row 2 min @ Z1
Row 3 min @ Z3
Session 3:
3 sets of all of the following
Row 20 sec @ 100%
Rest 1:10
Row 30 sec @ 95%
Rest 1:20
Row 2 min @ 5k pace -4 sec
Rest 3 min
Performance:
See Fitness Gymnastics: Midline Strength & Control (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
If you wish to view our Weightlifting and/or 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
