Details for the CrossFit Open Fitness:
A. 12 minute AMRAP for quality:
30 seconds PVC Prayer stretch
30 sec Supine Hang
5 ATG Slantboard Split Squats (each side)
5 Barbell Jefferson Curls
B. 4 sets for reps:
3 minutes work / 1 minute rest
30/24 Calorie Bike Erg
Max Strict Pull Ups in the remaining time
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 4 sets for reps:
3 minutes work / 1 minute rest
30/24 Calorie Echo Bike
Max Reps in the remaining time
Round 1: Ring Muscle Ups
Round 2: Bar Muscle Ups
Round 3: Strict Pull Ups
Round 4: Chest to Bar Pull Ups
Sweat: A. 3 Rounds:
3 Dragon Flags
20 Weighted Clamshells
B. 4 Rounds
6 minutes work / 3 minutes rest
30/24 Calorie Ski
15 Burpees
Max Calorie Echo Bike in the remaining time
Weightlifting:
(0 - 14 min)
A. Squat Clean + Hang Power Clean (OT2M)
7 x (1+1) x 50%, 50%, 60%, 60%, 70%, 70%, 70%
*Do your % off the smallest lift
(15 - 30 min)
B. Split Jerk
3 x 50%, 60%, 70%, 70%, 70%
(30 - 40 min)
C. Weighted Pistol + Single Leg Box Jump
3 sets (each side)
3 Weighted Pistols + 3 Single Leg Box Jumps
*Choose a pistol variation that gets a full range of motion, height of the box doesn't matter for the jump. The speed and extension does
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.
