Details for the CrossFit Open Fitness:
In 25 minutes:
For time:
4 Rounds
200m Run
12 Push Ups
- into -
3 Rounds
300m Run
10 Line facing Burpees
- into -
2 Rounds
400m Run
12 Burpee box Jump Over (24/20")
- 2 min rest -
Max Calorie Ski in the remaining time
Performance (Open and Quarterfinal focus):
In 25 minutes:
For time:
4 Rounds
200m Run
12 Handstand Push Ups
- into -
3 Rounds
300m Run
10 Line facing Burpees
- into -
2 Rounds
400m Run
12 Burpee box Jump Over (24/20")
- 2 min rest -
Max Strict Wall Facing HSPU in the remaining time
Sweat: A. 3 Rounds for quality:
15 GHD Hip Extensions
12 Single Leg High Step Ups (6 e side)
9 sec L-Tuck
B. OTM x 20 mins:
Each round for time
15/12 Calorie Echo Bike
*First priority is completing all 20 rounds, if you know you can do that, then focus on speed.
**If you miss a minute, take a minute rest and then move to 12/9 Calories then 9/6.
Weightlifting:
(0 - 12.30 min)
A. Bella Complex: (OT2.30)
Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead
*Build to 9/10 RPE by 3rd set, then 2 drop sets @ 80-85% of heaviest complex working strength/technique
(12.30 - 30 min)
B. Bench Press:
1 @ 90%
3-5 @ 80-85%
3-5 @ 80-85%
3-5 @ 80-85%
3-5 @ 80-85%
(30 - 40 min)
C. 3 alternating sets of:
M1: 8 Banded Nordic Curls
- Rest 1 minute -
M2: 12 Supinated Barbell Bent Over Rows (2020 tempo)
*strong squeeze, 8/10 RPE, focus in mid back
- Rest 1 minute -
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.
