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  • Kat

Tuesday 06.02.24


This isn't very often the case, but today the fitness track is a scale for the performance if there are some of the movements you don't have yet.


A. 3 sets for quality in 10 minutes.

- Single leg Dragon Flag Negatives, 3 reps each side, slow and controlled

- 3 Strict Pull Ups

- Chin over Bar hold: 3 x 5 sec, as high as possible.


B. OTM x 15

M1: 10 Strict Pull Ups

M2: 20 sec Handstand Hold

M3: 15-25 V Ups

M4: 40m DB Farmers Carry (22.5/15kg)

M5: 100m Run

- directly into -

In teams of 3: 5 min max Ski Cals


Performance (Open and Quarterfinal focus):


A. 3 sets for quality:

- Single leg Tuck Front Lever Negatives, 3 reps each side, slow and controlled

- Half tuck ice cream makers, 3 reps per side

- Chin over Bar hold: 3 x 5 sec, as high as possible.


B. OTM x 15 mins

M1: 1 Legless Rope Climb + 1 Rope Climb

M2: 10-20m Handstand Walk

M3: 15-25 Toes to Bar

M4: 40m DB Farmers Carry (22.5/15kg)

M5: 100m Run

- directly into -

In teams of 3: 5 min max Ski Cals

 

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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