Fitness:
Run: 2 Rounds of
(1 Round) = 5 sets of
90 sec easy
30 sec fast
60-sec moderate
3 minutes rest after a complete round.
*The changes in paces should be distinct. Easy = something you could sustain for 60+ minutes. You should be recovering from your other efforts significantly at this pace. Fast = your maximum speed possible for 30 seconds to have enough in the tank to hold your moderate pace, not sustainable past this 30 seconds. Moderate: A pace you would generally hold for say for 20 minutes. A challenging speed but sustainable. Performance: See Fitness
Strength: 1. Every 3 minutes:
5 x 10 Pause (2 sec) Sandbag Squats
supetset with
Max unbroken strict Chin Ups
2. Every 3 minutes:
5 x 10 Sandbag Press
superset with
5 ATG Split Squats
3. 3 Rounds
20 Reverse DB Flys
10 Weighted Single Leg Deficit Calf Raises
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.
