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 OTM: x 20 mins Odd: Tough 10m Dog Sled Push Even: 6-10 barbell Sit Ups B. Every 4 Min x 16 mins (4 rounds) 3 minutes of work 1 minute rest 16/12 Cal Ski Erg 16m Handstand Walk Max Calorie Bike Erg in remaining time *Scale HS walk to 16 plate climbs or slider

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 Fitness: A. 23 min AMRAP in Pairs 16 Gorilla Rows (e arm = 1) 8 Kettlebell Swings (32/20kg) 16/12 Calorie Bike Erg 16 Burpees DB: (22.5/15kg) *Swing and Burpees are performed at the same time. The rest can be broken as you like - 2 min rest - In teams of 4: 7 min Max Calorie

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Upper Body Week 5 Focus: To improve Control and strength in new mobility range - Lift-offs and isometric holds at end range - Controlled tempo work - Introduces light loading (bands, barbell, front rack holds) Goal: Own the range you gained Fitness: 4 x 6 minute AMREPs, 90 sec rest between *On the final interval, work for 7:30 400m Run 10 Pull Ups 20 Push Ups 30 Air Squats

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. Gymnastics Cycle Week 19: Accessories alt OTM for 3 rounds (18 mins) M1: 8 Banded Dragon Flags M2: 10 Side Plank leg lift (left) M3: 10 Side Plank leg lift (right) M4: 10 DB Upright Row (left) M5: 10 DB Upright Row (right) M6: 10 Banded Serratus Wall Side B

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 5 sets every 2:30 5 B-Stance DB Romanian Deadlifts (e side) 5 Prone Bent Knee Glute Lift Off w/ Abmat Under Hips (pause at top) (e side) B. 5 Rounds for time: 25/20 Calorie Row 15 Russian KB Swings (32/24kg) - 90 sec rest between rounds - Performance: A. Hang Power Clean + Power Clean: 12 minutes to build to a heavy complex. *Dump between lifts. B. 5 Rounds for time: 25/20 Calorie Row 10-8-6-4-2 Power

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. Lower Body Week 5 Light Load + Tempo – Strengthen the Range Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion. Fitness: A. 0 - 8 mins: Weighted Pull Ups: 25 for time in sets of 2-3 at 40% of your 1RM. *If you don't have a Weighted Pull Up: OTM x 8

CrossFit Claremont Mobility Resource Fitness: A. 4 sets every 4 minutes: 10 Landmine Squats 5 Ab Wheel Roll outs B. 12 min AMRAP: 12/9 Cal Bike Erg 12 Lateral Burpees 12 DB Goblet alt Reverse Lunges (22.5/15kg) Performance: A. Front Squat: In 18 minutes 4 x 4 x 80% (or RPE 8.5) B. 12 min AMRAP: 12/9 Cal Echo Bike 12 Lateral Burpees 12 DB alt Reverse Lunges (22.5/15kg) Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up

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. 3 Rounds for quality: alt OT2M A1. 12-15 C2 Slider tempo Jacknives (2 in, 2 out) A2. 12-15 med Ball Leg Curls B. 3 Rounds for time: 500/400m Row 15 KB Deadlifts (24/16kg) 48m KB Farmers Carry 10m Dog Sled Push & Pull (100/75kg) 48m KB Farmers Carry *Farmers Carr

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 Fitness: In Pairs: 24 min AMREP: 4 Wall Walks 6 1x DB Devil Press 8 2x DB alt Box Step Up (24/20"") DB: (22.5/15kg) *Wall Walk Complex = 1 Wall Walk = 1 Wall facing HSPU *Starting at Min 0, every 4 minutes, both partners run 200m together. Split all other reps in any way - 2

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Week 4: Focus: Focus: To improve Control and strength in new mobility range - Lift-offs and isometric holds at end range - Controlled tempo work - Introduces light loading (bands, barbell, front rack holds) Goal: Own the range you gained Fitness: A. 0 - 8 min: Weighted Pull Up: 30 reps for time in sets of 2-3 at 30% of 1RM *If you don't have a Weighted Pull Up: OTM x 8 mins

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. Gymnastics Week 18: Open session. 20 minutes to practise something of your choice. B. 20 min AMRAP: 30 sec Tuck Hang 25/20 Calorie Bike Erg 20/15 Calorie Ski 150m Run 10m Dog Sled Push & Pull: (100/75kg) *Up and back = 1 Skill & Strength: A. See Fitness B.

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. OT2M: Weighted Ring Dips: 5 x 5 *If you don't have 5 unbroken, accumulate 5 in under a minute. *If you don't have Ring do on a bar or 5 Unbroken banded Bar Dips B. 24-21-18-15-12-9-6-3 Unbroken Wall Ball (9/6kg) *15 min cap Performance: A. See Fitness B. 24-21-18-15-12-9-6-3 Unbroken Wall Ball (30/20lbs) *15 min cap Weightlifting: (0 - 15 mins) Front Squat: 4 x 4 x 77.5% (15 - 23 min) Snatch Pull + Mus

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. Weeks 4: Lift-Offs & End-Range Isometrics. Standard joint prep + Hip flexion, rotation and flexion end range isometrics and liftoffs. + unilateral control and squat progressions. Fitness: A. 15 minutes to go through your biggest mobility issue from our chart and get through it. Ask a coach if you aren't sure.

CrossFit Claremont Mobility Resource Fitness: 4 Rounds: 5 min work, 1 min rest 400m Run AMRAP in remaining time: 4 Strict Pull Ups 8 Push Ups 12 Air Squats Post: 2 min BB quad roll 1 min BB into pec (e side) 1 min BB calf roll (e side) Performance: Murph Prep: We will be alternating Fridays and Monday's for Murph which will be held on WA Day (1st of June). 24 min for max reps: 1000m Run 3 Rounds: 20 Pull Ups 30 Push Ups 40 Air Squats 1000m Run, then if there is time remaini

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. 4 sets OT2.5M 10 Barbell Hip Thrusts - superset with - 20 sec L-/Tuck Hang B. 15 min AMRAP: 450/400m Row 20 alt Hang Power Snatch (22.5/15kg) Flow: A. See CrossFit B. 15 min AMRAP: 225/200m Row 10 SA Russian DB Swings (22.5/15kg) (e side) 225/200m Row 50m OH DB

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 for time: One person working at a time 160/120 Cal Echo Bike 100 Goblet alt Lunges 120/90 Cal Echo Bike 75 Single Arm Kettlebell Thrusters 80/60 Cal Echo Bike 60 Push Ups 40/30 Cal Echo Bike 30 KB Swings 20/15 Calorie Echo Bike 30 KB Swings KB: (32/20kg) *

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 3: 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

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. Gymnastics Week 17: Floor Series 4/4: Dynamic Hand Balancing: Cartwheels & Handstand Walking B. 20 Min AMRAP: 30 sec Handstand Hold 30/24 Calorie Bike Erg 20 Side Plank Arch Up (e side) 20/16 Calorie Ski 10 Hanging leg Raises 10/7 Calorie Echo Bike Skill &

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. In 15 minutes: Deadlift 3-3-3-3-3-3-3 *Build to a tough but quality Deadlift B. 15 min AMRAP: 100 Double Unders 25 Goblet alt Step Ups (22.5/15kg, 20") 25/18 Calorie Bike Erg 25 Wall Balls (9/6kg, 10/9ft) *Modify to heavy rope singles. Performance: A. In 15 minutes: Deadlift: Build to 87.5% over the course of 5-7 sets. All sets must be done at 3s. B. 15 min AMRAP: 100 Double Unders 25 2x DB Hanging alt

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. Weeks 3–4: Lift-Offs & End-Range Isometrics. Standard joint prep + Hip flexion, rotation and flexion end range isometrics and liftoffs. + unilateral control and squat progressions. Fitness: A. alt OTM for 18 minutes Odd: 1 Weighted Pull Up at 50% of 1RM Even: 40% of your max strict unbroken Pull Ups *If you d