Wednesday 19.03.25

Upcoming Events

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For the Camping and Caravan Show (Thursday 20th, Friday 21st, Saturday 22nd, Sunday 23rd) we will be closed between 8.30am and 5.30pm. We will add an additional 7.30am class on the Thursday and Friday. Click here to see the timetable. Fitness:

Mobility: 3 position 5 dollar challenge

1. Wide leg and bend from hips

2. Cossack style, paper at toe

3. Standard squat.

*Hands behind your back for all 3, start with 2 or more risers.

A. Double Kettlebell Clean + Front Squat + Jerk: 5-5-5 (OT3M)

Don't compromise positions for load, especially on the Squat.

B. 15 min AMRAP:

5 Single Arm KB Clean & Jerk (e side)

10 Goblet Squats

15 Burpees

20 sec Hanging Tuck Hold

KB: (24/16kg)

Performance/Open Track::

A. See Fitness

B. 15 min AMRAP:

5 Single Arm KB Clean & Jerk (e side)

10 Goblet Squats

15 Burpees

20 sec Hanging Tuck Hold

KB: (32/24kg) Weightlifting:

10 minutes per station, 3 minutes between to move and reset.

Build to a moderate heavy but prioritize positions. These are good structural tests and there are some targets underneath. You don't need to hit these today but if you feel they aren't achievable you should try to bring them up.

A. 10 sec Overhead Yoke Hold

*1RM Jerk

B. 10m Farmers Carry

*90% of 1RM Deadlift

C. 5RM Pendlay Row

50% of Deadlift 1RM

Sweat:

A. 3 rounds alt OTM:

M1: 10-12 S leg Hip thrusts

M2: 12/9 Cal Bike Erg

M3: 10-12 Skullcrushers

M4: 12/9 Cal Bike Erg

M5: 10-12 Incline DB Bicep Curls

M6: 12/9 Cal Bike Erg

Resistance exercises taken to near failure

B. Death by Ski Erg Calories (with rest)

1 min work / 1 min rest

*Start at 12/9 Calories.

Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.

Compare to 22/1/25

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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.