Tuesday 01.09.20

*Saturday, September 5th is our social in house comp in the morning and a Quiz Night fundraiser in the evening. Check here for more details: Teams are being drawn out on Wednesday, so make sure your entries are in by Tuesday at the latest! Fitness 1. Press Cycle Week 2/6:

A. 0 - 10 Min: Build to a 4RM Press (90% is a good target)

B. Push Ups:

12 min: 20% unbroken

14 min: 10% unbroken

16 min: Max Unbroken.

*If you don't have a full Push Up yet, complete 3 x 5 second slow eccentric reps each set.


2. Mile Run Progressions Week 2/6

8x400m @ Mile Pace (1:30 between). If you have a stopwatch it makes today's pacing a lot easier.


Use http://www.grun1.com/utils/splitsCalc.html to figure out your 400m pace. Performance: 1. Press Cycle Week 2/6:

A. 0 - 10 Min: Build to a 4RM Press (90% is a good target)

B. Strict Handstand Push Ups:

12 min: 20% unbroken

14 min: 10% unbroken

16 min: Max Unbroken.

*If you don't have a full HSPU yet, complete 3 x 5 second slow eccentric reps each set.


2. Mile Run Progressions Week 2/6

8x400m @ Mile Pace (1:30 between). If you have a stopwatch it makes today's pacing a lot easier.


Use http://www.grun1.com/utils/splitsCalc.html to figure out your 400m pace.

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.


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