Workouts 2 - 8th March 2020

Updated: Mar 5

Upcoming Events/Info: If you want to be part of the CrossFit Claremont Footy Tipping or Fantasy Draft email info@crossfitclaremont.com.au March Monthly Mission - Tracking workouts - Info here: https://www.crossfitclaremont.com.au/post/monthly-mission-march-2020-workout-tracking

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account. If you are interested in competitions and/or would like access to our Competitors and Extra's program, ask a coach.

MONDAY: (Public Holiday - 8am Weightlifting and 9am CrossFit) Fitness: In Pairs: 30 Min AMRAP One person working at a time 1000m Run 90 Burpee Box Jumps 24/20" 80 Pull Ups 70 Calorie Airbike 60 Toes to Bar 50 Calorie Ski 40 Sync Plate Clean and Jerk 20/15kg 30 Push Ups 20 Strict Pull Ups 10 Air Squats Performance: In Pairs: 30 Min AMRAP One person working at a time 1000m Run 90 Burpee Box Jumps 24/20" 80 Chest to Bar Pull Ups 70 Calorie Airbike 60 Toes to Bar 50 Calorie Ski 40 Sync Plate Clean and Jerk 20/15kg 30 Strict Handstand Push Ups 20 Bar Muscle Ups 10 Air Squats Weightlifting: 1. Push Press Wave 4, Week 3 5x75%, 3x85%, (1+)x95% then 5x5x70% 2. 15 minutes to build to a Heavy complex of: 2 Deadlifts + Hang Clean + Front Squat + Jerk 3. Barbell Row 10-8-6-4-2 *Add a little to each set from last week.

TUESDAY: Fitness 1. 2 Rounds for time: 20 Push Press 50/35kg 30 Single DB Box Step Ups 22.5/15g 24/20" 40 Lateral Burpees 50/40 Calorie Row Post: 3 Rounds: 30 Seconds Kettlebell Russian Twist Rest 15 Seconds 30 Seconds Weighted DB Superman Hold Rest 15 Seconds 30 Seconds Medicine Ball Mountain Climbs Rest 1 Minute Performance: 1. 2 Rounds for time: 20 Push Press 70/47.5kg 30 Single DB Box Step Ups 30/22.5kg 24/20" 40 Lateral Burpees 50/40 Calorie Row Post: 3 Rounds: 30 Seconds Kettlebell Russian Twist Rest 15 Seconds 30 Seconds Weighted DB Superman Hold Rest 15 Seconds 30 Seconds Medicine Ball Climbs Rest 1 Minute

WEDNESDAY: Fitness: 1. Front Squat Wave 4, Week 3 5x75%, 3x85%, (1+)x95% then 5x5x70% 2. Row: 0-300: 2k Pace + :20 301-600: 2k Pace + :10 601-900: 2k Pace 901-1200: 2k Pace + :10 1201-1500: 2k Pace + :20 1501-1800: 2k Pace + :10 1801-2100: 2k Pace 2101-2400: 2k Pace + :10 2401-2700: 2k Pace + :20 2701-3000: Recovery Performance: See Fitness Sweat: Super Sprint Ergathalon AMRAP 20 Min AMRAP 500m Ski Erg 1000m Bike Erg 500m Row Weightlifting: 1. Front Squat Wave 4, Week 3 5x75%, 3x85%, (1+)x95% 2. Power Clean Wave 4, Week 3 5x75%, 3x85%, (1+)x95% then 5x5x70% 3. Front Squat 5x5x70% 4. Weighted Plank 4x30 seconds

THURSDAY: Fitness: For 25 minutes - In teams of 3: 30/22 Calorie Ski Buy In per team member, then AMRAP in remaining time 50/35 Calorie Airbike 40 KB Swings 32/20kg 200m KB Farmers Carry 32/20kg *Once a team member completes the Ski, they can participate in the AMRAP. **Only one person working at a time in the AMRAP.

Performance:

See Fitness Gymnastics: Ring Series 2/3: Kipping Ring Dips & Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 1. OTMx5 1 Back Scale on each side then OTMx5 1 Bridge Up with a 5-second hold 3. 5 Rounds every 4 minutes 0 Min: 400m Run. 2 Min: Slow recovery 200m Run *Every 400m run must get faster. **The recovery 200m must take at least 90 seconds. Performance: See Fitness

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app) Fitness: “Team Bike Barbara” In Pairs 20 Min AMRAP 20 Pull-ups 10 Airbike Calories 30 Push-ups 15 Airbike Calories 40 Sit-ups 20 Airbike Calories 50 Air Squats 25 Calories

Performance: In Pairs: 20 Min AMRAP 400 Meter Run 15 Ring Muscle-ups 20 Kipping Deficit Handstand Push-ups (6″/4″) 25 Alternating Pistols Weightlifting: 1. Snatch: 2x60%,70%,75%, 1x80%,85%,90%,95%,98%,101% *If you miss a percentage, repeat that lift next set. 2. Back Squat 4 x 60%, 70%, 75%, 79%, 83%, 86% 3. Pause Clean Pull + Clean Pull: 5x(1+1)x100% Competition Club: *This class is suitable and encouraged for all fitness levels if you are intending to compete in CrossFit/Fitness competitions. Comp Class: 1. #tttTD2 For time: 3 Rounds: 15 Deadlifts 100/75kg 15 Chest to Bar Pull Ups into 3 Rounds: 5 Clean and Jerks 100/75kg 5 Muscle Ups *20 Min Cap 2. In Pairs for time: 80 Calorie Row 40m Handstand Walk 80 10m Shuttle Runs 40m Handstand Walk 80 Calorie Airbike *Handstand Walks must be done in 10m increments **Shuttle runs must be done in 2 sets of 20 each.

SUNDAY: 9am CrossFit: In teams of 2: Team 1: 15 minutes Max Prowler Push/Pull 80kg Team 2: 15 minutes Max Calories: Ski Calorie Bike Calories Row Calories Airbike Calories After the 15 minutes there will be 3 minutes rest, the teams will switch movements, the first team to chase down the other teams reps wins. 10am: Gymnastics: Ring Series 2/3: Kipping Ring Dips & Ring Swings (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

Open Gym 10am - 12pm: Please remember to sign in.



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