• Kat

Tuesday 18.01.22

Updated: Jan 21

There are various things going on and coming up! Read about them here: Registration is live for the Open: Information can be found here. Boat party on the 20th of Feb. Places are limited, info is here. We are reviewing our timetable, please take the survey about it here. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.

 

Fitness:


A. OTM x 16 minutes (4 rounds)

Min 1: Dumbbell Single Arm Front Rack Walking Lunge (16m, 22.5/15kg)

*Switch hand each round

Min 2: 30 sec Handstand Hold

Min 3: 20-30 Sit Ups

Min 4: 10-15 1x Kettlebell Deadlifts (32/24kg)


immediately into


B. OTM x 16 minutes (4 rounds)

Min 1: 10 Dumbbell Goblet Squats (22.5/15kg)

Min 2: 1-3 Rope Climbs

Min 3: 20-30 second Plank Hold

Min 4: 24m Kettlebell Farmers Walk (32/24kg)

Performance:


A. OTM x 16 minutes (4 rounds)

Min 1: Dumbbell Single Arm Overhead Walking Lunge (16m, 22.5/15kg)

*Switch hand each round

Min 2: 16m Handstand Walk

Min 3: 10-15 Toes to Bar

Min 4: 10-15 2x Kettlebell Deadlifts (32/24kg)


immediately into


B. OTM x 16 minutes (4 rounds)

Min 1: 10 Single Arm Dumbbell Overhead Squats (22.5/15kg)

*Switch hand each round

Min 2: 2-3 Short Rope Climbs

Min 3: 10-15 Toes to Bar

Min 4: 24m Kettlebell Farmers Walk (32/24kg)

 

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 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.



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