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  • Kat

Wednesday 20.07.22

Fitness:


A. 5 Rounds alt On the 1:30

A1. 30 sec L-Sit / Tuck Hold on paralettes + 30 Tib Raises

B2. 10 DB Goblet Slantboard Squats *Ensure hamstring covers calf



B. Echo Bike Calories

8 Rounds:

30 seconds work, 60 seconds rest

*in the rest you must walk 50m.


Performance:


A. Front Squat: 12 minutes to Set a new 5RM. Compare to 2/6/22


then 2s x 5r x 80% of today's 5RM


B. See Fitness


Sweat:


"C2 Bike Aerobic progression"


The next few weeks we will have some progressions to help our general and also Bike Capacity

*You need track your average watts here for the next few weeks progressions


Prep:

5 min C2 Bike. Start at damper 0 and increase damper every minute, but maintain and constant 1000m pace (nose breathing only)


Main:

20 Min C2 Bike for Max Average Watts


Post:

9 Min alt OTM:

M1: 10 Dead Bugs

M2: 20 GHD Hip Extensions

M3: 30 Banded Pull aparts

Weightlifting:


(0 - 10 min)

Build to a quality 2 rep Clean Pull Under. *Aim to go heavier or be faster and more technical than last week.


(10 - 20 min)

Below Knee Clean Shrug (Pause at top) + Below Knee Hang Clean + Clean + Jerk *Dump after Hang Clean.


(30 - 46 min)

Front Squat: 12 minutes to Set a new 5RM. Compare to 2/6/22


then 2s x 5r x 80% of today's 5RM.


*If you did this in class: get something done you missed from yesterday, or do Friday's Snatches.

 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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