Thursday 20.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. 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.

Conditioning:

Gymnastics Cycle Week 6 - On the minute work and accessories

16 Min OTM

M1: 3 Ball Ups

M2: 3 Dragon Flags (6 second lower)

M3: 8 DB External Rotations (e side)

M4: 20m DB Overhead Carry

2 x 7 Min AMREPs

30/24 Calorie Echo Bike

15 Weighted Abmat Sit Up (22.5/15kg)

10m Dog Sled Pull & Push (100/75kg)

Max Burpees onto a plate in the remaining time

1 minute rest between

*Score is total burpees minus any reps not completed in either AMREP.

Compare to 11/08/22

Adam L: 102

Greta: 68

Skill and Strength:

A. See Fitness

B. 15 Min AMREP: In an unbroken complex

[2 Strict Pull Ups + 3 Toes to Bar + Max Unbroken Bar Muscle Ups]

*The pull ups, toes toes to bar and Bar Muscle Ups must all be completed without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.

Compare to 11/08/22

Nate S: 59

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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.