Details for the CrossFit Open Fitness:
A. OT2M x 3
0 min 15-30 seconds Copenhagen Plank
1 min: Max Push Ups ups in 30 seconds
B. Row Golf - 18 Holes
Row 60 sec on, 60 sec rest for meters
*no stroke rate restrictions, but use the progression to this point to focus on strong power in each stroke, rather than chasing a high turnover
Golf scoring
Eagle (-2): Male > 335m, Female > 295m
Birdie (-1): Male > 320m, Female > 280m
Par (0): Male > 300m, Female >265m
Bogey (+1): Male > 280m, Female, > 250m
Double Bogey (+2): Male > 260m, Female > 235m
Triple Bogey (+3): Male < 260m, Female < 235m
Performance (Open and Quarterfinal focus):
See Fitness
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.
