Please note the timetable for this weekend:
Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach
Sunday: 8am Weightlifting / 9am CrossFit 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:
A. Mobility - 3 from today's mobility track:
A1. Horse Stance w/ Thoracic Rotation: 2 x 5 per side, rest 30s.
A2. Quadruped Closed Chain Hip Abduction: 2 x 5 per side, rest 30s.
A3. Supinated Grip Lat Stretch: 2 x 30s per side, rest 30s.
B. Gymnastics Week 11: Open session, your choice of practice for 15 minutes.
C. In Pairs: 20 Min AMRAP:
20/15 Calorie Row
20/15 Calorie Ski
20/15 Calorie Bike Erg
20 Shuttles (8m)
*Partners must alternate on the machines and switch by tagging. However, the shuttles can be broken up however you like. When you return to the Row, the alternate partner who did the Bike Erg must start there.
Compare to 25/8/23
Mitch & Jack: 5 + 18 Row Cal
Kristina & Jen: 4 + 6 Row Cal
Skill and Strength:
See Conditioning
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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