Fitness: Session 1:
Row 3 min @ 5k PR pace -7 sec, rest 30 sec
Row 3 min @ 5k PR pace -7 sec, rest 30 sec
Row 3 min @ 5k PR pace -7 sec,
rest 5 mins, into
3 sets
Row 6 min @ 5k PR pace -2 sec, rest 60 seconds
If you want to do some extra work on in this cycle:
Session 2:
6 sets
Row 2:30 @ Z1
Row 2:30 @ Z2
Session 3:
3 sets of all the following
Row 20 sec @ 100%
Rest 1:10
Row 30 sec @ 95%
Rest 1:30
Row 2 min @ 5k pace -2 sec
Rest 3 min
Performance:
See Fitness Gymnastics: Cycle Re-Test 1. 5 Minutes Max Muscle Ups or Strict Pull Ups 2. 5 Minutes Max Strict Handstand Push Ups or Push Ups 3. 5 Minutes Max Toes to Bar 4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk 5. Max L-Sit Hold 6. Max Tuck Hold (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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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