Warm Up:
10m of each of these animals walks followed by a 100m run
Horse Walk, Bear Crawl, Reverse Bear Crawl, Crab Crawl, Reverse Crab Crawl, Duck Walk
A. 4 Rounds: (10 minutes to complete)
20 sec Banded Ankle Dorsiflexion stretch (e side)
5 Tempo Pistols (22X1) (e side)
*If you can't maintain the tempo and a high level on form do the pistols with a band.
B. For time:
40/30 Calorie Row
20 1x DB alt Step Ups
150m Run
30/24 Calorie Row
15 1x DB alt Step Ups
150m Run
20/16 Calorie Row
10 1x DB alt Step Ups
150m Run
Box: (24/20")
DB: (22.5/15kg)
*13 min cap
Performance/Open Track::
See Fitness Weightlifting:
(0 - 10 mins)
A. Primer: 5 sets
Every 2 minutes for 10 minutes (5 rounds):
Power Clean + Front Squat + Push Jerk + Squat Clean + Front Squat + Split Jerk
*Building to moderate for the day, don't put a number on it, just build to a 6/10 RPE.
*Must drop & reset between push jerk and squat clean.
(10 - 20 min)
Squat Clean & Jerk: 1 x 80%, 83%, 85%
*The goal is to get a heavy touch but don't dig deep for these reps - if it feels like you're having to really push to make these lifts, cut back to 70-75%
(20 - 30 min)
Push Press: Build to a heavy double
(30 - 45 min)
Back Squat:
5 x 75%
3 x 80%
1+ (-2) x 85%
Sweat:
A.Echo Bike Warm-up
10 min Echo Bike
*Start at 2/10 RPE and build each minute to 7-8/10 by last minute
B.20 Minute Echo Bike Test
20 minutes for max calories (record distance and average watts too)
*Compare to 27/2/2
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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