Wednesday 16.04.2025
- Kat
- Apr 13
- 2 min read
Fitness:
A. Pause Deadlift: In 12 minutes - 3s x 4r
*Build to a heavy set of 3 reps in 5 working sets with a 4-second pause at knee - drop & reset between reps. Aim to hit the same weight this week for 4 as you did last week for 3.
B. 5 Rounds, 1:20 on, :10 rest (15:00 total)
Interval 1:
8 Sandbag alt Reverse Lunges
8m x 4 Sandbag Carry
Interval 2:
Max Bike Erg Calorie
*New round starts every 3:00
Sandbag: (55/35kg)
Score is total Calories minus 1 rep for every missed 1m Sandbag Carry.
Performance:
A. 3 sets: New set every 4 minutes
0 - 2 min: Rest
2 - 4 min: 1 Power Clean @ 80-85% every 3 sec (4 reps)
*Total of 12 reps.
B. 5 Rounds, 1:20 on, :10 rest (15:00 total)
Interval 1:
8 Sandbag alt Reverse Lunges
8m x 4 Sandbag Carry
Interval 2:
Max Calorie Echo Bike
*New round starts every 3:00
Sandbag: (65/45kg)
Score is total Calories minus 1 rep for every missed 1m Sandbag Carry.
Weightlifting:
(0 - 12 min)
A. 3 sets: New set every 4 minutes
0 - 2 min: Rest
2 - 4 min: 1 Power Clean @ 80-85% every 3 sec (4 reps)
*Total of 12 reps.
*If you did this in class:
Squat Clean + Jerk: 5 x (1+2) x 70%
(12 - 28 min)
Pause Deadlift: In 12 minutes - 3s x 4r
*Build to a heavy set of 3 reps in 5 working sets with a 4-second pause at knee - drop & reset between reps. Aim to hit the same weight this week for 4 as you did last week for 3.
(28 - 45 min)
3 alternating sets of:
C1. 6-8 Bent-Over Barbell Rows
*Heavier than previous
C2. 8-10 Single leg GHD Hip Extensions
Rest as needed
C2. 45 sec Face Up Weighted Chinese Plank
Rest as needed Sweat:
Burpee Madness: Complete the Burpees OTM as prescribed:
Do a Burpee version of choice or wear a vest.
M1: 10
M2: 20
M3: 5
M4: 11
M5: 2
M6: 18
M7: 6
M8: 15
M9: 4
M10: 8
M11: 17
M12: 3
M13: 13
M14: 9
M15: 12
M16: 14
M17: 16
M18: 7
M19: 19
M20: 1
- 5 min rest -
10 Min Bike Erg:
10 x 15 sec Max Effort, 45 sec easy spin (under 700/600 cal/h)
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.
Comments