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Weekly Workouts 29-4th July 2019

July 28, 2019

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

MONDAY: 

Fitness:
1. Seated Supine Press: 5-5-5-5-5

2. Tailspin
14 Min AMRAP:
15 Thrusters 42.5/30kg
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Performance:
1. See Fitness

2. Complex Fran
For Time:
6 Bar MU + 9 CTB + 12 Pull-Ups
21 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
15 Thrusters
6 Bar MU + 9 CTB + 12 Pull-Ups
9 Thrusters

*14 Min Cap
Barbell - 60/42.5kg

Sweat:
Tikko
In Pairs: 1 person working at a time.

9 Rounds for Reps
1 Min Bike Cals
1 Min Row Cals
1 Min Ski Cals
1 Min Rest
Break up the work as required, don't worry about keeping the same number, aim to just get as many reps as possible.

Weightlifting:

1. OT2M: Snatch + Clean & Jerk
*Start at 60% of Snatch and add 5% each 2 minutes (round 5% to either 2.5kg or 5kg, whatever is closer). Once you miss a weight twice (2 seperate intervals) that lift is over with. Only build in load once Once the Snatches are completed continue with Clean & Jerk. 30 Min Cap.

2. Back Squat Week 13: OT2M5x 65%, 75%, 5+ x 85% @ Wave 4 loading (if you didn't make any of your + reps last wave please ask a coach what to do).
+
5x10 Reverse Back Rack Lunges @ 40% of Back Squat 1RM

TUESDAY:

Fitness
1. Monthly Mission Re-test: Thoracic Mobility
A. Wall test.
B. Bridge Test.
C. Max Wall Facing Handstand Hold

2. 2k Row TT:
Compare to 5/12/17
Brad C: 6.36
Liz B: 7.20

Performance:
See Fitness

WEDNESDAY:

Fitness:
1. Power Snatch: Build to a Heavy 5

2. 2 Rounds:
16 Kettlebell Swings 32/24kg
8 Burpees
Directly into...
2 Rounds:
16 Kettlebell Swings 24/20kg
8 Burpees
Directly into...
2 Rounds:
16 Kettlebell Swings 20/16kg
8 Burpees

Performance:
1. See Fitness.

2. "Scarface"
2 Rounds:
8 Power Snatches (80/57.5kg)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (70/47.5kg)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (60/42.5kg)
8 Bar Facing Burpees
 

 
Sweat:
5/6/7/8 Min AMRAPs, 1 minute rest between

20 Cal Bike
30 Dead Ball Slams 20/12kg
40 Walking Lunges
50 Situps
60 Lying plate presses 15/10kg
*Aim to hit the first one as hard as possible, then get as close as possible with the remaining rounds.

Weightlifting:

1. OTM x 7: @ 53% of 1RM
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push JerksMin #7 - 1 HS Clean + 7 Push JerksBarbell Loading - 53% of 1RM

2. Pause Split Jerk + Split Jerk: 7x1

3. Deadlift Week 13: OT2M: 5x 65%, 75%, 5+ x 85% @ Wave 4 loading
+
5x10 Weighted Hip Extensions

THURSDAY:
 

Fitness:

1. 5 Sets OT2M:
5 Weighted Pull Ups, superset with
10 Single Leg DB Hip Thrusts

2. 4 Rounds: In 3 minutes:
20/15 Cal Bike
Max Calorie Row in the remaining

3 minutes rest between rounds.

 

Performance:
See Fitness

Gymnastics:
Week 1: Midline Strength and Control

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

(Fun Kit) FRIDAY:

Fitness:
1. Monthly Mission: Grip Strength
0 Min - 1. Max Unbroken Mat Pullups
6 Min - 2. Farmers Carry for time 32/20kg 
12 Min - 3. Max Bodyweight Bar Hang For Time:

2. For time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps Wallballs
Wallball: 9/6 Kilos
Box Jump - 24"/20"

Performance:
See Fitness

SATURDAY: (Must reserve a spot for the 8.30am class via the Zen Planner App. For quality of classes and safety this class is capped at 20 people so please make sure you don't turn up on the day and miss out.)

Fitness:

In teams of 3 for time: 30 Min Cap
800m Team Run
60 Deadlifts, 60 Front Squats, 60 Push Ups
800m Team Run
50 Deadlifts, 50 Front Squats, 50 Push Ups
800m Team Run
40 Deadlifts, 40 Front Squats, 40 Push Ups
800m Team Run
30 Deadlifts, 30 Front Squats, 30 Push Ups

Barbell: 50/35kg

 

Performance:
In teams of 3 for time: 30 Min Cap
800m Team Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

1st Round 52.5/37.5 kg
2nd Round 60/42.5 kg
3rd Round 70/47.5 kg
4th Round 80/57.5 kg

Weightlifting:
1. Build to a Heavy Double in 12 minutes: Low Hang Snatch
into
OTMx5: 2 Snatch Pulls @ 105% of last double.

2. OTM x 12
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 61% of 1RM Back Squat - This is a 3% increase from last week

3. Press Week 13: OT2M5x 65%, 75%, 5+ x 85% @ Wave 4 loading
+
5x5 Single Arm Barbell press

Competition Club:

1. OT2M x 5: 4 Paralette HSPU *Hit the 4 Unbroken, increase depth as able.

2. 5 Rounds:
5 Power Cleans (102.5/70kg)
5 Bench Press (102.5/60kg)
*10 Min Cap

3. 4 Rounds for time:
400m Run
7 Muscle Ups
21 Dumbbell Front Squats 22.5/15kg
*20 Min Cap

4. 25 Weighted Sit Ups 22.5/15kg
50 Toes to Bar
75 AbMat Sit-Ups
*15 Min Cap

SUNDAY:
9am CrossFit:
1. 5 Sets: OT2M
10m Sled Push
10m Farmers Carry

2. 20 Min AMRAP
400m Row
30 Sit Ups
20m Walking Hanging DB Walking Lunge 22.5/15kg
10m Sled Push 80/60kg

10am: Gymnastics: Week 1: Midline Strength and Control

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

 

11am: Mobility Class

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

 

 

 

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