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Weekly Workouts 3rd - 9th of June 2019

June 2, 2019

Please check our modified trial timetable we are currently running here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

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

MONDAY: 

*For the Public Holiday today there will be:
8am Weightlifting
9am CrossFit

Fitness:
Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*If you want to do this as a pair, you can.

Compare to 4/6/18
Scott S 30.17
Kat B: 36.02

Performance:
See Fitness

Weightlifting:
1. Build to a heavy in 15 minutes: Clean + 2 Jerks + Clean + Jerk

2. 10 Min EMOM: 2 Clean Pulls @ 110% of previous complex

3. Back Squat Week 5: E2MOM
5x 65%, 75%, 85% (+2.5 or 5kg)
+
5x5 Back Rack Step Up @ 20% of Back Squat 
Box height should simulate your squat depth.

TUESDAY:

Fitness
Monthly Mission: Midline Strength

1. 0 Min: Max Unbroken Toes to Bar

3 - 8 Min: Max Toes to Bar in 5 minutes.

2. Max Effort Tuck Hold

3. 3 Minutes Max Distance Sandbag Carry 65/45kg


Performance:
See Fitness

WEDNESDAY:

Fitness:
In Pairs: 30 Min AMRAP
500/400m Row
*After one partner completes their row, they then do 1 x 5m Prowler Pull/Push 120/90kg

Performance:
See Fitness

Sweat:
20 Minute Max Calorie Bike
*Every 4 minutes (not including 0)
15 Dead Ball Slams 20/12kg
15 Box Jumps 24/20"

Weightlifting:

1. Build to a Quality: Snatch + 4 Overhead Squats

2. Deadlift Week 5: E2MOM
5x 65%, 75%, 85% (+2.5 or 5kg)
+
5x10 Single Leg KB Deadlifts (choose a weight you can do really well. Start conservative).

3. Tempo Front Squat 5x2 3s pause in the bottom of each rep.

THURSDAY:

Fitness:

1. 10 Rounds: 20 work, 40 rest
Banded Hollow Rock


2. Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

 

Performance:

See Fitness

Gymnastics:
Bar Muscle Ups

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

FRIDAY:

Fitness:
1. OTMx10 Turkish Get Ups (change arm every minute)

2. 16 Min EMOM:
21 Russian KB Swing
15 KB Facing Burpees
Max Calorie Bike
Rest

KB: 32/20kg

Performance:
1. See Fitness

2. 16 Min OTM:
8 KB Snatch (4 each arm)
15 Goblet Squats
Max Calorie Bike
Rest

KB: 32/20kg

SATURDAY:

Fitness:
Head2Head

In your team 30 Minutes for total reps

Buy in:
- 600m Wheelbarrow 80kg
- 300m Farmers Carry 20kg
- 300m Farmers Carry 32kg

Once all 3 parts of the buy in are completed:
Calorie Bike
Calorie Row
Calorie Ski
Calorie Bike
Calorie Row

*One person per piece of equipment, get an order and you can only rotate in the order listed.
**At the 15 minute mark all team members must leave their equipment and complete the buy in again.

 

Performance:
See Fitness

Weightlifting:
1. Build to a Heavy: Pause Snatch Pull (2 sec below the knee) + Snatch Pull + Power Snatch

2. Back Squat E2MOM: 3x75%, 1x85%, 3x78%, 1x88%, 3x81%, 1x91%

3. Press Week 5: E2MOM
5x 65%, 75%, 85% (+2.5 or 5kg)
+
5x10 Single Arm Barbell Press @ 25% of Press. (each Dumbbell) Superset each set with 10 banded face pulls.

Competition Club:
1. Find your 1RM Bear Complex

2. For Time:
400m Run
15 Ring Muscle-Ups
400m Run
21 Toes to Bar
400m Run
27 CTB Pull-Ups
400m Run
9 Ring Muscle-Ups
400m Run
15 Toes to bar
400m Run
21 CTB Pull-Ups

SUNDAY:

 

9am CrossFit:

1. 5x10 Weighted Hip Extension

 

 

 

 

 

2. In Pairs: 20 Min AMRAP

 

 

You go I go style:

 

 

10 x 10m Shuttle Run

 

 

15 Calorie Bike

 

 

20m Walking Lunge 22.5/15kg

 

 

25 Calorie Row

 

 

30 Air Squats


10am: Mobility Class

Open Gym 10am - 11.30am:  Please remember to sign in.

 

 

 

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