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Weekly Workouts 21-26th October 2019

October 19, 2019

Upcoming Events/Info
23rd October - New CrossFit Kids term starting.

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)

21st December: Christmas Party / Nass' going away party.

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:
Squat Hold Day 21: 30 on, 30 off, 1.30 on, 30 off, 3 minutes on.

Open 20.2
20 Min AMRAP:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders

Performance:
See Fitness

Sweat:
10 minutes allocated to each movement. If you don't hit the minimum requirement your score resets to 0. 1 minute rest between movements.
Bike Erg
Ski
Row

Odd Minutes: 12/9 Calories
Even: Max Calories


Weightlifting:
1. Clean & Jerk 10x1 [OTMx10]

2. 15 minutes to establish a Heavy but Quality 3RM Shoulder to overhead. Bar is taken from the ground.

3. Front Rack alt Reverse Lunge 3x10

4. Weighted Hip Extension 3x10

TUESDAY:

Squat Hold Day 22: 1 min on, 30 seconds off, 1 min on 30 seconds off, 3 minutes on

Fitness
1k Row TT

rest 5 minutes, then

10x 250m @ 1k /500m speed.
Work to rest - 1:1

Post: Tabata Hollow Rocks

Performance:
See Fitness

WEDNESDAY:

Squat Hold Day 23: 2 minutes on, 1 minute off, 3 minutes on

Fitness:
3 Rounds (18:00 total):
AMRAP 2:
12 Push Ups
12 Pull Ups
Max Calorie Assault Bike...

Rest 1:00

In a 2:00 Window
12 Push Ups
6 Box Step Overs 22.5/15kg
Max Calorie Ski...

Rest 1:00

Performance:
3 Rounds (18:00 total):
AMRAP 2:
35% your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike ...

Rest 1:00

In a 2:00 Window
35% of your Max Strict HSPU
6 Box Step Overs 22.5/15kg
Max Calorie Ski ...

Rest 1:00

Sweat:
8 Rounds OT4M5
3m Sled Push/Pull 60/40kg(Up and back is 1 rep)
15/12 Calorie Airbike
*Score is total time of all 8 rounds.

Weightlifting:

1. 21:00 Running Clock...
Minutes 0:00-7:00:Build to a Moderate: 3 Snatch Drops
Minutes 7:00-14:00:Build to a Moderate: 2 Snatch Balances
Minutes 14:00-21:00:5 Sets of 1: High Hang Squat Snatch

2. Box Squat 7x3 Squats
* Set height to just below parallel.1s full stop at bottom.

THURSDAY:

Squat Hold Day 24: 1.30 on, 1 minute off, 3.30 minutes on

Fitness:
1. Banded Deadlift 6x3 (building) Red/Orange OT90 sec

2. 5 Rounds for time:
3 Rope Climbs
6 Deadlifts 100/70kg
12 True Ring Rows

 

Performance:

See Fitness

Gymnastics:
Freestand Handstand Holds

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

(Fun Kit) FRIDAY:

Squat Hold Day 25: 1 on, 1 minute off, 4 minutes on

Fitness:
1. Front Squat 5x5
*Aim to add to each set from last week.

2. 10 Rounds: OT2M
200 Run
1 Hang Power Clean + Front Squat
*Score is total load over the 10 rounds.

Performance:
1. Front Squat 5x5 *Aim to add to each set from last week.

2. 10 Rounds: OT2M
200 Run
1 Hang Clean
*Score is total load over the 10 rounds.

SATURDAY: (You must reserve a spot for the 8.30am class via the Zen Planner app)

Squat Hold Day 26: 30 on, 1 minute off, 4.30 minutes on

Fitness:

In Pairs: 20 Min AMRAP - One person working at a time
10 Burpee Box Jumps 24/20"
20 Calorie Row
30 Back Rack alt Lunges 30/20kg

 

Performance:
See Fitness

Weightlifting:
1. Snatch: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90%

2. Clean and Jerk: 3x50%, 60%, 2x70%, 75%, 1x80%, 85%, 90%, 80%, 90%

3. Pause Front Squat (5 seconds) Build to a Heavy Single

Competition Club:

Open workout 20.3

SUNDAY:

Squat Hold Day 27: 30 on, 30 seconds off, 4.30 minutes on

9am CrossFit:
1. 4 Rounds for load/quality
A. 10 Deck Press
B. 10 Half Kneeling Landmine Press
C. 10 Strict Pull Ups (if you can't get 10 Unbroken use a band across J hooks)

2. 10 minutes of moderate breathing. Choose either a Airbike, Big Erg, Ski Erg or Rower. The goal is to elevate your heart rate but not create stress. The first 5 minutes is to be nose breathing only.

10am: Gymnastics:
Freestand Handstand Holds

(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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