• Kat

Wednesday 27.07.22

Updated: Jul 27

True Grit Race expression of Interest

 

Fitness:


A. 5 Sets: alt every 1:30

A1. 5 Back Rack Split Squats (e side)

A2. 8 Landmine Lateral Rows


B. 3 Rounds: 4 min work / 1 min rest

12 alt 1x DB Step Ups (24/20")

10 2x DB Front Rack alt Lunges

12 1x DB Russian Swing

10 2x DB Hanging Reverse Lunge

12/8 Calorie Ski

Dumbbell: (22.5/15kg)

*Continue on where you finished after the rest


Performance:


A. Front Squat: 12 minutes to Set a new 3RM. Compare to 29/6/22


then 2s x 3r x 80% of today's 3RM


B. 3 Rounds: 4 min work / 1 min rest

6 DB Box Step Overs (24/20")

10 DB Front Rack alt Lunges

4 Devil Press

10 DB Hanging Reverse Lunge

Dumbbell: (22.5/15kg)

*Continue on where you finished after the rest


Sweat:


Week 2 of C2 Bike 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:

10 min C2 Bike @ 90-95% of 20 min average from Week 1 (for the final minute push to a max effort)


5 minute easy spin recovery


Repeat the previous 10 minutes

*If you didn't do the test last week, do it today.


Recovery:

5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)

Weightlifting:


(0 - 20 min)

Build to a quality complex: Mid Thigh Clean + Below Knee Clean + Clean

*All Squat Cleans. Dump the bar after the Below Knee. Go heavier than the 13/7/22


(20 - 30 min)

Push Press: Build to a heavy double.


(30 - 46 min)

Front Squat: 12 minutes to Set a new 3RM. Compare to 2/6/22


then 2s x 3r x 80% of today's 3RM.


*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.


140 views0 comments

Recent Posts

See All