Thursday 10.04.2025

Upcoming Events

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We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

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Conditioning: 

A. Gymnastics Week 12: On The Minute work and accessories:

3 Rounds for quality:

M1: 8 DB External Rotation (left)

M2: 8 DB External Rotation (right)

M3: 15 sec Tuck lever Hold to Slow lower

M4: 10 Banded Rack Standing External Rotation turn outs

M5: Easy to moderate single arm bar hang (each side within the minute)

B. 18 Min AMRAP:

40/30 Calorie Ski

100m Farmers Carry (32/24kg)

40/30 Calorie Echo Bike

2 8m Dog Sled Pull & Push (100/75kg)

*Up and back is 1 rep.

Skill & Strength:

A. See Conditioning

B. 18 min AMRAP for quality:

Unbroken (-1) or 5 Muscle Ups (5 strict floor transition & dip + 5 Ring Face Pulls)

10 Straight Arm Banded Pull Downs in Hollow

Accumulate 1 min of Single Leg on Box Handstand Lift Offs

10 Goblet Cossack Squats

1 Handstand Walk Circle In Pike on Box (in each direction)

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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.