Friday 15/03/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Fitness
Wednesday
15/03/2024
CrossFit Open Workout 24.3 Overview
Workout Description: Complete the following for time, with a 15-minute time cap.
Part 1:
5 Rounds:
10 Thrusters (Weight 1)
10 Chest-to-Bar Pull-ups
1 minute of rest before part 2
Part 2 :
5 Rounds:
7 Thrusters (Weight 2)
7 Bar Muscle-ups
Weights:
Women: 29kg, 43kg (65, 95lb)
Men: 43kg, 61kg (95, 135lb)
Scaling Options for CrossFit Open Workout 24.3
General Scaling for Individual Women and Men:
5 Rounds:
10 Thrusters (Weight 1)
10 Jumping Chest-to-Bar Pull-ups
Rest 1 Minute, Then 5 Rounds:
7 Thrusters (Weight 2)
7 Chin-Over-Bar Pull-ups
Weights:
Women: 20kg, 29kg (45, 65lb)
Men: 29kg, 43kg (65, 95lb)
Extra Credit - Glute-Strength
Complete 3 alternating sets of the following exercises, resting 1 minute between each:
Reps: 10-12 per side
Reps: 10-12 per side
Reps: 10-12 per side
Competition
Friday
15/03/2024
Extra Credit
3 Deadlifts
Intensity: 80-90% of 1RM
Objective: Build to a challenging set of three reps for the day, without exceeding a 9/10 on the Rate of Perceived Exertion (RPE) scale.
Glute-Strength
Complete 3 alternating sets of the following exercises, resting 1 minute between each:
Reps: 10-12 per side
Reps: 10-12 per side
Reps: 10-12 per side
Extra Credit: Row Progressions
Task: Row 50/40 Calories for time, aiming for a pace 50-100 calories per hour faster than your average pace from the week 1 test.
Structure:
Rest 1 minute after each set
Complete 3 sets, then rest 4 minutes
Repeat for a total of 3 sets