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Weekly Workouts 23-29 September 2019

September 22, 2019

Upcoming Events/Info
Next Monday will be a rest day due to the Public Holiday

26th October: CrossFit Claremont do True Grit - Get your regos in! (the 10.30am slot is full, book into the 10.15am instead and you can just wait)

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 would like access to our Competitors/Extra's program, ask a coach.

MONDAY:
1. 4 Rounds, alt E 90 seconds
A. 5 Pistols (per leg)
B. 2-16 Pike HSPU
*If 5 pistols are easy, aim to descend for a 3 second count and hold the bottom for 2. If you struggle, try using a light plate.
**Aim to increase the Pike HSPU from last week

2. E6MOMx4, 1 minute rest between, 5 minutes to complete work.
600/550m Row
16 alt. Pistols
Max Dumbbell Thrusters in time remaining 22.5/15kg

Strength Class:
1. S7 20 Rep Squat:
3x5 Warm up sets as required
then,
20x80% of 5RM

2. 5 Sets for load:
4 Hang Muscle Snatch
8 Hang Power Snatch

3. Partner posterior burner:
200m Prowler Reverse Push with partner on the front. Try to just keep moving the whole time.

TUESDAY:
10 Minutes per movement, 2 minutes between

1. Build to a Heavy 20m Farmers Carry (including handles)
Compare to 19.09.18
Jason 200kg
Liz 150kg

2. OT 90 Seconds: 8x Tucked Strict Pull ups for quality

3. For time: 400m Wheelbarrow Push 50/30kg (not including wheelbarrow weight) 
Compare to 19.09.18
Mitch B 2.29
Siobhane 3.00

WEDNESDAY:
1. OT2M - Tempo Sandbag Squat for load 5 x 3 @ 42X1

2. 30 Minute Out-and-Back run.
First 15 minutes, focus on quality breathing position and just try to get into a sustainable and moderate rhythm.
Second 15 minutes, turn around and head back. You want to head back as fast as you can, but at a consistent pace. Should definitely be making it back before the 30 minute mark (quicker back then out).
*If you don't have a watch, do the Rugby loop. If you have a watch feel free to go where you like.

Strength Class:
1. S8 20 Rep Squat:
3x5 Warm up sets as required
then,
20x85% of 5RM

2. 5 Rounds: 5 DB Press + 5 DB Push Press + 5 DB Push Jerk
*Aim to go each set 1 DB heavier then last week.

3. 5x20 Single Arm Dumbbell Row

THURSDAY:
1. 5x30 Second Weighted Paralette Tuck Hold

2. In teams of 3 for time:
300m Bear Crawl Sled Drag
300 Double Unders
300m Arms out Sled Drag
300m Backwards Sled Drag
300 Double Unders
300m Forward Sled Drag
Sled: 60/40kg
*35 min cap

FRIDAY:
OT2M:
1. A. Landmine Cossack Squat 4x10

B. Ladmine Clean and Jerk rotation 4x5 (per side)

C. Landmine Rotational Deadlift 4x10

D. Landmine Single Arm Row 4x5

2. 200m Prowler Push 25/15kg"

SATURDAY: (CrossFit 7.30 & 8.30am, Run Club at 9.30am)
In Pairs:
30 Devils Press
30/20 Calorie Row
40 DB Box Step Over 24/20"
40/30 Calorie Row
50 DB Push Press
50/40 Calorie Row
60 Sync SA DB Clean and Jerk
60/50 Calorie Row
Dumbbell: 22.5/15kg
*30 Min Cap 

SUNDAY:

9am Swim Club @ Claremont Pool. Please try to reserve a spot via Zen Planner.

 

 

 


 

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