CrossFit Claremont Mobility Resource 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. Upcoming Events and Info CrossFit: A. alt On the 2 min for 3 rounds: (12 mins) E1: Tough Tuck Hang Hold E2: 10 Single Leg DB Hip Thrusts B. 4 Rounds every 4 minutes: 0 min: 50 Double Unders 1 min: 2 min Max Ski Flow: A. See Fitness 4 Rounds every 4 minutes: 0 min: 1 min Moderate Echo 1 min: 30 Back

CrossFit Claremont Mobility Resource 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. Upcoming Events and Info CrossFit: In Pairs: 25 min AMRAP: P1: 30/24 Cal Row while P2 Runs 300m 15 Lateral burpees over Rower (shared) P1: 300m Run while P2 30/24 Cal Row 25 Toes to Bar Top Scores - 4 Rounds + Burpees Minimum Goal - 3 Rounds - 2 min rest - 8 min AMRAP in Teams of 3: Max Cal Ski Erg,

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Contact Liz or Nikki if you any questions or are interested in joining this class Week 2: Focus: Increase mobility using PAILs/RAILs Extended Passive stretches (2 min) Followed by isometric contractions into range and against range Targets: Shoulder flexion (overhead) External/internal rotation Wrist mobility (front rack) With the Goal: To improve usable range of motion F

CrossFit Claremont Mobility Resource 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. Upcoming Events and Info Conditioning: A. Week 16 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up B. 20 min AMRAP: 10 DB Press 15/12 Ski Erg Calories 20/15 Echo Bike Calories 25 Abmat Sit Ups *Choose a DB you can get 10 do

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. Every 3 min x 4 sets: M1: 5 Back Rack Split Squats (e side) M2: 10-15 Lateral Monster band Walks (e direction) B. 15 min AMRAP: 40/32 Calorie Bike Erg 20 Goblet Squats (22.5/15kg) 10 Broad Jumps (1.5/1m) Performance: A. Front Squat: In 15 minutes: 3s x 5r x 72.5% B. For time: Buy in: 40/32 Echo Bike Calories 5 Rounds: 10 Broad Jumps (1.5/1m) 5 Front Squats (80/55kg) Cash Out: 40/32 Echo Bike Calories *

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Week 2: PAILs & RAILs – increase lower limb range of motion. Standard joint prep + Deep squat pails and rails, Hip rotation PAILS and RAILS, Ankle PAILS AND rails + Introduction to unilateral loading through range (Low Skill, High Control) Fitness: A. In 12 minutes: Push Ups - max Reps in 90 seconds. Then, 4

CrossFit Claremont Mobility Resource Upcoming Events and Info For the Public Holiday today there will be: 8am Weightlifting 9am CrossFit Fitness: *Today's class will run a little longer than 60 minutes. In Pairs: One person working at a time 3 x 12 min AMRAPs, 2 minutes rest between A. 600m Run 40 Kettlebell Swings (32/24kg) B. 60/48 Calorie Row 40 2x DB alt Reverse Lunges (22.5/15kg) C. 60/48 Calorie Echo Bike 40 Toes to Ring Performance: See Fitness Log all workout resu

CrossFit Claremont Mobility Resource 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 . CrossFit: A. 3 Rounds alternating OT2M: E1: 10-12 DB Bench Press E2: 10-12 Single Arm Bent Over Row (20X1 tempo) B. OTM x 18 minutes: M1: 450/400m Bike Erg M2: 30 sec Weighted Sit Ups (15/10kg) M3: 30 sec Weighted Glute Bridge *Do the 30 sec of work between the 15 and 45 sec mark. Flow: A. See Cross

CrossFit Claremont Mobility Resource 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 . *Today there will be 8am Weightlfting and the a 9.30am class to allow staff and members to attend dawn services. If anyone wants to come with me, I'll be at the bottom of the Kokoka trail and will start walking up to Kings Park at 5.35am on Saturday - Jason Fitness: "McDonald & Galagher" In Honour

CrossFit Claremont Mobility Resource Fitness: A. 3 sets OT3M: 10 2x DB Deficit Reverse Lunges (e side) 20 Hollow Rocks B. For total time, every 3 minutes for 18 minutes (6 rounds) 8/6 Calorie Echo Bike 8 Hang Power Cleans (40/30kg) 8 Lateral Burpees *This is a near max effort sprint. Performance: A. See Fitness B. For total time, every 3 minutes for 18 minutes (6 rounds) 8/6 Calorie Echo Bike 8 Hang Power Cleans (60/40kg) 8 Lateral Burpees Log all workout results to Beyond th

CrossFit Claremont Mobility Resource 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: A. Gymnastics Week 15: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Parallette Handstand, Handstand Hold. B. 20 min AMRAP: 20 min AMRAP: 2000/1800m Echo Bike 20 sec Handstand Hold 20 Renegade Rows 20 sec Tuck Hold - 1 min rest - DBs: (22.5/15kg) Skill & Strength: A. See Condit

CrossFit Claremont Mobility Resource Fitness: A. Deadlift: (in 15 minutes) 3-3-3-3-3-3-3 *Stop and reset *If you are aware of %s, aim to hit 82.5% for the final 3. B. 3 Rounds for time: 40 Wall Balls (9/6kg) 30/24 Calorie Row 100m Farmers Carry (32/24kg) *20 min time cap Performance: A. See Fitness B. 3 Rounds for time: 40 Wall Balls (30/20lbs) 30/24 Calorie Row 100m Farmers Carry (32/24kg) *20 min time cap Weightlifting: (0 - 15 min) Back Squat: 5s x 3r x 70% (15 - 30 min) D

CrossFit Claremont Mobility Resource Fitness: A. 12 minutes to build to a 1RM Weighted Pull Up, then Max Unbroken Strict Pull Ups B. 20 min AMRAP: 400m Run Max Unbroken Toes to Bar *Ensure you get a minimum 10 per round - get as many as you can and then hang on for the rest knee tucks. Performance: A. See Fitness B. 20 min AMRAP: 400m Run Max Unbroken Muscle Ups *Ensure you get a minimum 5 per round. If you can't do them unbroken then accumulate them. Modify to a strict low r

CrossFit Claremont Mobility Resource Fitness: A. 2 Rounds, OT3.5M 5/side Tall Kneeling Arm Spirals 5/side Wide Stance Windmill Reach 5/side Tall Kneel Arch/Reach Backs 5 Box Touchdowns on each side (24/20") B. 25 min OTM: M1: Wall Walk M2: Calorie Row M3: Front Squat (60/40kg) M4: Double Under M5: Rest *Increase working duration +10 sec each round. Round 1 = 20 sec Max Reps Round 2 = 30 sec Max Reps Round 3 = 40 sec Max Reps Round 4 = 50 sec Max Reps Round 5 = 60 sec Max Re

CrossFit Claremont Mobility Resource 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 . CrossFit: A. 3 sets alt OT2M (12 mins) 10 Renegade Rows 10 DB Bench Press B. 20 min AMRAP: 12 SA alt DB Hang Clean & Jerk 18/14 Calorie Ski 24 Goblet Walking Lunges 50m Suitcase Carry (e side) DB: (22.5/15kg) Flow: A. See CrossFit B. 20 min AMRAP for quality 4 DB Windmills (e side, 7/5kg) 18/14 Calo

CrossFit Claremont Mobility Resource 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 . Fitness: A. In Pairs: 24 min AMRAP: 800m Run 80 Pull Ups 800m Run 40 Chest to bar Pull Ups *If you don't have BW, scale to half the reps banded & strict. *Runs together, Bar work is shared. - 2 min rest - 8 min AMRAP in Pairs 40/30 Calorie Ski 40 Burpees 40/30 Calorie Bike Erg or 2 Rounds OT2M sec a

CrossFit Claremont Mobility Resource Fitness: A. Pause (3 sec) Front Squat: E2 min x 5 sets: 5s x 1r - directly into OTM x 3 mins: 3 Back Squat Jumps *Load around 20% of 1RM Back Squat B. Every 4 minutes for 12 minutes (3 rounds) 15 Box Jump Over 12 Power Snatch 9 Thrusters Max Burpee Box Jump Over Box: (24/20") Barbell: (30/20kg) *If you don't get any BBJO reduce the Barbell load *Set 1 - AMRAP Until 3 min mark *Set 2 - AMRAP Until 3:30 mark *Set 3 - AMRAP Until 4 min mark P

CrossFit Claremont Mobility Resource 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: A. Gymnastics Week 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk. B. 20 Min OTM 45 work / 15 rest for max reps M1: Sandbag Carry M2: Ski Erg M3: Reverse V Ups (.5m) M4: Bike Erg M5: Rest Skill & Strength: A. See Conditioning B. 20 Min OTM 45 sec cap / 15 rest

CrossFit Claremont Mobility Resource Fitness: A. 15 min AMRAP: 15/12 Calorie Bike Erg 15 Wall Balls (9/6kg) *Wall Balls must be completed unbroken *Top Scores - 6 Rounds+ Minimum Goal - 3 Rounds - 3 min rest - B. Every 90 seconds for 13:30 (3 rounds): Minutes 0:00 – 1:30: 6-8 Elevated 2X DB Split Squats (21X1 tempo) Minutes 1:30 – 3:00: 18 Hollow Rocks Minutes 3:00 – 4:30: 6-8 Windscreen Wipers Performance: A. 15 min AMRAP: 15/12 Calorie Echo Bike 15 Wall Balls (20/14lbs) *Wa

CrossFit Claremont Mobility Resource Fitness: A. For time: 100-75-50-75-100 Double Unders 15-10-5-10-15 Hang Power Clean 15-10-5-10-15 Push Ups Barbell: (50/35kg) *15 min cap *Heavy Rope Singles instead of DU's *Aim for a bar you can do the Cleans in 2 sets. - 3 min rest - B. 3 Rounds, E3 min 8-10 Wide Stance Barbell Hip Thrusts - 1 min rest - 20 Banded Glute Bridges Performance: A. For time: 100-75-50-75-100 Double Unders 15-10-5-10-15 Hang Power Clean 15-10-5-10-15 Push Ups