Sunday 25.08.24

On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Important Parking information Get on board our in-house social competition coming up. Info is here.

Crossfit:

A. 4 rounds for Quality:

5 KOT Slantboard Split Squats

10 Prone Pass throughs

B. "Flow"

1 min Ski

20 sec Hollow Hold

20 sec Goblet Squat Hiold

1 min Row

20 sec Superman Hold

20 sec Pancake Stretch

or

20 minutes for Max Reps:

Max Ski Cals in 1 minute

20 KB Goblet Squats (24/16kg)

Max Row Cals in 1 minute

20 Hand Release Push Ups HYROX: (8.30am) Alt OT9M (72 mins total)

9 sets of 7 min work

Each of these stations begins with a 800m Run, in the remaining time aim to complete the reps below. If you finish before the 7 minutes then rest.

M1: Ski 1000m

M2: Sled Push 50m (130/80kg)

M3: Sled Pull 50m (60/40kg)

M4: 80m Burpee Broad Jump

M5: Row 1000m

M6: KB Farmers Carry 200m (24/16kg)

M7: 100m Sandbag Lunge (25/15kg)

M8: 100/75 Wall Balls (6/4kg, 10/9ft)

After the final interval, add another 1500m worth of running in. If you're friend, just cruise. If you're feeling OK then hit it with some intensity.

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Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.