Monday Labour Day hours: 8am CrossFit
9am Open Attempts (you must reserve a spot to this class by 7pm the night before so Jason can create heats). 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:
Gymnastics Cycle Week 8: Ring Series 2/4: Muscle Up pieces: Ring Support, Bar Dip, Ring Dip, Kipping Dip, Kipping Ring Dip
15 Min AMRAP:
25/20 Calorie Row
5 Wall walks
25/20 Calorie Ski Erg
10 Bar Dips
25/20 Cal Bike Erg
15 Bulgarian Ring Rows
*If you don't have BW dips, do them on a parallette.
Skill and Strength:
A. See Conditioning
B. 15 Min AMREP:
2, 4, 6, 8, etc
Strict Ring Dip + 5 sec Ring Support (Bottom)
Strict Chest to Ring Pull Up + 5 sec Chest to Ring Hold
Wall Facing Handstand Flutter Kicks + 5 sec Wall Facing Handstand Hold
Banded Pistols (each side) + 5 Single Leg Hip compressions
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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