Wednesday Australia Day Class Times: 8am: Weightlifting 9am: Crossfit
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. 3 Sets for Quality:
20m 2x Dumbbell Hanging Walking Lunge (22.5/15kg)
15 Push Up
*Modify load and reps to ensure there 3 sets are completed in 10 minutes.
B. For time:
32 Straight Leg Sit Up
16 Strict Chin Ups
16/12 Calorie Ski
- 2 minutes rest -
26 Straight Leg Sit Up
13 Strict Chin Ups
13/10 Calorie Ski
- 2 minutes rest -
20 Straight Leg Sit Up
10 Strict Chin Ups
10/7 Calorie Ski
Performance:
A. 3 Sets for Quality:
10m 2x Dumbbell Overhead Walking Lunge (22.5/15kg)
15 Strict Handstand Push Up
*Modify load and reps to ensure there 3 sets are completed in 10 minutes.
B. For time:
32 Toes through Rings
16 Strict Chest to Bar Chin Ups
16 Strict Ring Dips
- 2 minutes rest -
26 Toes through Rings
13 Strict Chest to Bar Chin Ups
13 Strict Ring Dips
- 2 minutes rest -
20 Toes through Rings
10 Strict Chest to Bar Chin Ups
10 Strict Ring Dips
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.
