Workouts 24 Feb - 1st March 2020

Updated: Feb 27


Upcoming Events/Info If you want to part of our Footy Tipping Comp or AFL Fantasy Draft league, email jason@crossfitclaremont.com.au For the Public Holiday on the 2nd of March there will be an 8am Weightlifting and 9am CrossFit class. March Monthly Mission: If you can't measure it you can't improve it.

We are here to get your fitter and the easiest return you will get for effort it tracking workouts. Next week's monthly mission will be tracking your workouts on Beyond the Whiteboard.

Download the app, and recording the day's workouts takes on average 10 seconds. If you prefer you can do it via a computer. The only people at the gym I know without smartphones record their workouts religiously, so there is no excuse.

  1. If you don't have a Beyond the Whiteboard account visit here: https://beyondthewhiteboard.com/signup… and use the code "CFC123".You may as well download the app and get practicing logging now because in March we will be checking class attendances v logged workouts you will receive the reward of the extra fitness for your next class if you didn't log your previous workout.If you don't like others in the gym to be able to see what you track you can set your account to private. If you have any questions, let us know. Check the Events page for more info - https://www.crossfitclaremont.com.au/blog/category/Events

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: Fitness: 1. 8 x 3 Bulgarian Deadlifts 2. 9 Min AMRAP 10 Double Dumbbell Front Squat 22.5/15kg 20 Sit Ups 30 Double Unders Performance: 1. 8 x 1+1+1 (Clean Pull + Shrug + Hang Squat Clean) On the 90. 2. 9 Min AMRAP 1 Hang Squat Clean 60/42.5kg 30 Double Unders 2 Hang Squat Clean 60/42.5kg 30 Double Unders 3 Hang Squat Clean 60/42.5kg etc Sweat: Every 6 Minutes for 30 Minutes: 30/22 Calorie Airbike 300/250m Row 20/15 Calorie Airbike *If you miss a round, take 5 Calories from each Airbike. *Score is the total time Weightlifting: 1. Push Press: Wave 4, Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% 2. Back Squat 6x60%,70%,75%,2x6x79% (OT2.5 Min) 3. Barbell Row: 10-8-6-4-2 (OT90 Sec)

TUESDAY: Fitness 1. 10 Min OTM 1 Strict Muscle Up 2. For time: 3 rounds of: 40/27 Row Calories Rest 1:30 -- then -- 3 rounds of: 30/21 Row Calories Rest 1:30 -- then -- 3 rounds of: 18/15 Row Calories Rest 1:30 *Score is the total time *First in best dressed for the rowers. Performance: 1. 5 Rounds for Quality OT2M 1 Strict Muscle Up 3 Kipping Muscle Ups 5 Strict Ring Dips 2. See Fitness

WEDNESDAY: Fitness: 1. Front Squat: Wave 4, Week 2: 3x 70%, 80%, 3+ x 90% then 5x5x70% 2. In Pairs: 15 Min AMRAP Unbroken Wall Balls 9/6kg 12/9 Calorie Ski *Once you stop a continuous Wall Ball, do your SKi Calories and then switch partner. You can continue after missing the height or target but stopping or dropping the ball is the end of a set. Performance: 1. See Fitness 2. In Pairs: 15 Min AMRAP Unbroken Wall Balls 12/9kg 12/9 Calorie Ski *Once you stop a continuous Wall Ball, do your Ski and then switch partner. You can continue after missing the height or target but stopping or dropping the ball is the end of a set. Sweat: In Pairs: 22 Min AMRAP: 50 Calorie Bike (partner in wall Squat Hold) 50 Push-Ups (partner in push up hold) 50 Plank Jacks (partner doing mountain climbers) 50 Sit-Ups (partner in plank hold) 50 Calorie Ski (partner Overhead plate hold 20/15kg) Weightlifting: 1. Front Squat: Wave 4, Week 2: 3x 70%, 80%, 3+ x 90% 2. Power Clean: Wave 4, Week 2: 3x 70%, 80%, 3+ x 90% then (Hang Power Clean) 5x5x70% 3. Front Squat 5x5x70% 4. Partner Anchored Hinge: 5x5 If you did the Front Squats in the class, build to a heavy triple Snatch Grip BTN Press.

THURSDAY: Fitness: A. OT2.5M: 4x8 Single-Leg Landmine RDL superset with 30 seconds Hollow Hold B. OT2.5M: 4x6 Single Arm Bent-over Landmine Row superset with 10 second kneeling Isometric banded Hamstring Hold C. 12 Min AMRAP: In teams of 3: 15/10 Calorie Airbike relay style.

Performance:

See Fitness Gymnastics: Ring Series 1/3: Skin the Cat and Front Lever (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

(Fun Kit) FRIDAY: Fitness: 15 Min AMRAP: 6 Strict Chest to Bar Pull-Ups 12 Renegade Rows 22.5/15kg 18 Alt Back Rack Barbell Step Ups 30/20kg 24/20" Performance: For time: 6 Bar Muscle Ups 9 Chest to bar Pull-ups 12 Pull-ups 21 Thrusters 60/42.5kg 6 Bar Muscle Ups 9 Chest to bar Pull-ups 12 Pull-ups 15 Thrusters 60/42.5kg 6 Bar Muscle Ups 9 Chest to bar Pull-ups 12 Pull-ups 9 Thrusters 60/42.5kg SATURDAY: Fitness: In Pairs: 4 Rounds for reps: 3 minutes: Burpee Box Jump Over 24/20" 2 minutes of: Row Calories 1 minute of: Deadlift 100/70kg 1 minute rest

Performance: See Fitness Weightlifting: Weightlifting: Snatch: 2x60%,70%,75%,80%,85%,90%,85%,80% (OT2M) Clean and Jerk: 2x60%,70%,75%,80%,85%,90%,85%,80% (OT2.5M) Clean Pull: Build to a Heavy but Fast Triple 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. #tttTD34 21-18-15-12-9 Thrusters 43/29kg Cal Ski Erg then 30 Handstand Push Ups *15 Min time Cap 2. Surprise Partner WOD

SUNDAY: 9am CrossFit: On the 2 minutes for 30 minutes 400m Run 30 Russian KB Swings 32/20kg 20 Toes through Rings Max Ski Calories Rest 10am: Gymnastics: Ring Series 1/3: Skin the Cat and Front Lever (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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