Thursday 20.04.23

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. Gymnastics Cycle Week 12: Accessories

3 Rounds OTM for quality:

M1: 3 Single Arm Push Ups (elevate if needed)

M2: 8 DB External rotation (ND arm)

M3: 8 DB External rotations (other arm)

M4: 10 Box in Front straight arm pulls

M5: 15 sec L-Sit

B. 15 Min AMRAP in Pairs:

40/30 Calorie Ski

30 Russian KB Swings (32/24kg)

40/30 Calorie Echo Bike

3 10m Dog Sled Pull & Push (125/100kg)

Compare to 20/10/22

Nate & Jason: 2 + 2m Sled Pull

Kristina & Pete: 1 + 2m Sled

Skill and Strength:

A. See Conditioning

B. 15 min AMRAP for quality:

3 Mixed Grip Supine Single Arm Assisted Ring Pull Ups

6 Y Raises

9 Ring Flys

12 Slantboard Squats

15sec Single Arm Handstand Hold or 1 minute handstand hold (1 minute is the pre-requisite)

Compare to 20/10/22

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Log all workout results to Beyond the

Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.

If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.