Friday 05.06.2026
- Jason
- Jun 1
- 1 min read
Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus
Friday: Upper Body Weeks 7–10: Integrate more specifically
Focus: Apply mobility to Lifting/Crossfit
Stability + coordination under load
Exercises:
- Bottoms-up kettlebell carries
- Windmills
- Z-press (overhead strength)
- Tempo overhead & front squats
Goal: Transfer mobility into snatch, Clean & overhead positions Fitness:
A. 3 sets on the 5 min:
12-15 Single Leg Banded Wall Clamshells (e side)
8-12 Weighted Hip Extensions
8-12 DB External Rotations (e side)
*If you get to the end range of reps, increase the load.
B. 15 min AMRAP:
48 Double Unders
16 1x DB Lateral Box Step-Ups and overs
12 Single Arm Devil Press
DB: (22.5/15kg)"
Performance:
See Fitness
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 competitors' 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.
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