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Weekly Workouts 1st-7th April 2019

March 31, 2019

Log all workout results to Beyond the Whiteboard. Email info@crossfitclaremont.com.au to set up an account.

MONDAY:

Fitness:
Monthly Mission Retest:
Compare to 5/3/19

1. BOLT score
2. Maximum Breathlessness test
3. Nose breathing aerobic test - Either 10 minute nose breathing Row or Bike, depending on what you did last time.

4. 10 Min AMRAP for Quality:
6 Strict Chest to Bar Pull Ups
10 Alt. Pistols
14 Hollow Rocks

Performance:
See Fitness

Sweat:
Monthly Mikko:
10 Rounds, 1 minute per movement
Hold a number across the whole 40 minutes. Add one from last time if you were successful.
Calorie Bike
Calorie Row
Calorie Ski
1 Minute Rest

Weightlifting:
1. Snatch 1RM

2. Back Squat 1RM

3. Overhead Squat 1RM

TUESDAY:

Fitness
Monthly Mission: Posterior Chain

The next Monthly Mission will be spending some time strengthening and learning to use our posterior chain (Glutes, Hammies and Lower Back) to not only increase our performance but hopefully reduce potential lower back pain and operate day to day more comfortable.

1. 2RM Deadlift

2. Max Sorensen Hold with a 5kg plate

3. Tabata Row (for meters) 8 Rounds: 20 seconds work, 10 seconds rest
*Score is done by going to memory and adding up individual distance, it's different to rolling total.


Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Front Squat 1RM

2. 10 Min AMRAP
30 Double Unders
15 KB Swings 24/16kg

Performance:
1. Front Squat 1RM

2. 11.1 / 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatches, 35/25kg

Sweat:
4 Rounds: Every 8 Minutes, each round for time:
1000m Bike
500m Row
25 Goblet Squats 24/16kg
10 Burpees

Weightlifting:
1. Clean 1RM

2. Split Jerk 1RM

3. Push Press 1RM (Front Squat 1RM if you didn't do the class).

THURSDAY:

Fitness:

1. 5 Min AMRAP: Rope Climb (15 foot)

 

2. 5k Run TT - don't cherry pick today! You can scale to a Row or Bike!

 

Performance:

1. 5 Min AMRAP: Short Rope Climb (5 foot elevation, 15 foot target)

2. See Fitness

*Here's the 1k loop 

 

 

 



Gymnastics:
Ring Muscle Ups

(Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY:

Fitness:
If you didn't do yesterday, 5k Run Time Trial.

if you did:

Barbara:
5 rounds, each round for time:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Rest 3 mins between each round.

Performance:
See Fitness

SATURDAY:

Fitness:
In Pairs: 2 Rounds for time:
50 Kettlebell Swings 32/20kg
50 Double Unders
50 Calorie Bike
50 Double Unders
50 Calorie Row
50 Double Unders

 

Performance:
In Pairs: 2 Rounds for time:
25 Devils Press 22.5/15kg
75 Calorie Bike
100 Calorie Row
150 Double Unders

Weightlifting:
1. Power Snatch 1RM

2. Power Clean 1RM

3. Push Jerk 1RM

Competition Club:
11.3
As many reps as possible in 5 mins of:
Squat Clean
Jerk

Barbell: 75/50kg

2. 5 rounds for time of:
Row 250 m, sub 45/55 seconds
50 Unbroken Double Unders
If the row takes longer than 45 secs, redo it.
Double Unders must be unbroken.

20 min cap.

SUNDAY:

Rest Day

Open Gym 9am - 11pm:  Please remember to sign in.
 

 

 

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