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

CrossFit Claremont Mobility Resource Fitness: A. Front Squat: In 15 minutes 3s x 5r *3 sets of 5 challenging reps. B. In Pairs: 18 min AMRAP: 15 Abmat Sit Ups 10 Russian KB Swings (24/16kg) 15 Abmat Sit Ups 10 Russian KB Swings (24/16kg) *One partner does the Sit Ups and Swings, the other runs 400m. Once both the Run and Swings have been completed the partners can switch. Performance: A. Front Squat: 3s x 5r x 75% B. In Pairs: 18 min AMRAP: 10 Toes to bar 10 Russian KB Swin

TORIAN PRO 22 - 24th May We have a team, as well as Emily in Adaptive and Brett in the Masters competing in the premier comp in the Southern Hemisphere. We have a few spectators heading over if you're interested. AUSTRALIA POWERLIFTING CHAMPS 2026 - WEST DIVISION June 7 We are hosting a National Powerlifting meet. If you are potentially interested in competing then let us know! We can have a chat and explain how it works. Info and rego is here: https://powerliftingaustralia.