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Kat

Wednesday 24.01.24

Updated: Jan 25


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.


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