CrossFit Claremont Mobility Resource *REPEAT WEEK (21 - 27 July 2025) Fitness: A. Back Squat: Build to a tough 5 in 15 minutes, then 2 x 5 x 80% of that. Compare to 21/7/25 Ryan L: 150kg Nikki A: 95kg B. Every 4:00 x 4 sets: 2 min AMREP: 20/15 Calorie Bike Erg 10 Front Squats (40/30kg) Max Double Unders in the remaining time - 2 min rest between rounds - *Choose a F.Squat that's challening but you can do unbroken. *Modify DUs to heavy rope singles. Compare to 21/7/25 Tim D:

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: No 9am CrossFit class due to all our coaches attending a course. Open Gym will be on from 9am-12 HYROX: (7.30am) *For best results, we also recommend following some additional running work. Check our endurance track for the 10K-paced interval work, which is well su

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: On a 30 min clock For time: 800m Run 400m KB Farmers Carry (32/24kg) 400m Run 40 Strict Pull Ups 400m Run 400m KB Farmers Carry (32/24kg) 800m Run - 2 min rest - Max Calorie Echo Bike *Runs are done together - everything else is broken up as you like. Perf

CrossFit Claremont Mobility Resource Upcoming Events and Info 7.30 Mobility Class: - On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term. Fitness: A. Every 2 minutes x 10 minutes (5 sets) 2 Deadlifts + 2 Hang Power Cleans + 2 Front Squats B. 4 sets, each for time: 12 Deadlifts 18 Abmat Sit Ups 12 Air Squats 18 Lateral Burpees over the Bar - rest 90 sec between sets - Barbell: (70/47.5kg) *Your score is the slowest of the 4 sets *20

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 5 – Bar Series 5/5: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up B. 5 min AMREP: 800/700m Row Max Cal Bike Erg in the remaining time - 2 min rest - 5 min AMREP: 1600/1400m Bike Erg Max Cal Ski in the remaining time - 2

CrossFit Claremont Mobility Resource Upcoming Events and Info Fitness: A. 4 Rounds for time: 25 Wall Balls (9/6kg) 60 Double Unders 30/24 Calorie Bike Erg *25 min time cap - 2 min rest post time cap - Post: 2 sets: Max Feet banded Tuck Ups in 30 seconds - rest 30 seconds - Max Feet banded Janda Sit Ups in 30 seconds - rest 30 seconds - Performance: A. 4 Rounds for time: 30 Wall Balls (20/14lbs) 60 Double Unders 30/24 Calorie Echo Bike *26 min time cap - 2 min rest - Post: Se

CrossFit Claremont Mobility Resource Upcoming Events and Info Unfortunately, due to several staff being unavailable, there will be no 6.30pm CrossFit Class tonight. There will still be the 6.30pm Hyrox class, which can be modified for you if needed. Sorry for the inconvenience. 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term. Fitness: A. Weighted Pull Ups: Build to a 1RM in 10 minutes - 2-3 minutes rest

CrossFit Claremont Mobility Resource Fitness: A. 5 sets, every 4 minutes: 3 Box Squats (21X1 tempo) *Below parallel - 30 sec rest - 3 Split Squat Jumps (e side) B. 11 min AMRAP: 250/200m Row 12 Box Jump Overs (24/20") 18 Goblet alt Reverse Lunges (22.5/15kg) Performance: A. Clean: 2s x 3r x 30% (2 sec pause in catch) then, Build to a 1RM/HS B. 11 min AMRAP: 250/200m Row 12 Box Jump Overs (24/20") 18 2x Hanging DB alt Reverse Lunges (22.5/15kg) Log all workout results to Beyo