Wednesday 24.09.2025
- Jason
- Sep 21
- 2 min read
Fitness:
A. Mona Fartlek
Run: (20 mins total)
2 x (90 work, 90 'float')
4 x (60 work, 60 'float')
3 x (30 work, 30 'float')
4 x (15 work, 15 'float')
*For the float, it's at a pace where you can recover, just keep moving. The focus is hitting the work periods with intensity,
*If you are unable to run, do this on a bike erg and put the damper on to 1 for the recovery and keep spinning.
Compare to 14/9/23
Fergus: 3180m
Shannon: 2400m
B. OTM x 10 alternating
M1: 20 sec L-Sit / Tuck Hold
M2: 8-12 S leg Bent Knee Heel Raises (e side)
Performance:
See Fitness
Weightlifting:
(0 - 15 min)
2 Block Clean Pull + 2 Block Power Clean
*Try to get the same load as last week.
(15 - 30 min)
Front Squat:
3 x 80%
3 x 85%
3+ x 90%
(30 - 45 min)
4 sets for load:
5 DB Press + 5 DB Push Press + 5 DB Push Jerk
*Build first 2 sets, the last 2 sets should be hard. Aim to use the same loads as last week.
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 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.
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