Friday 12.06.2026
- Jason
- Jun 8
- 2 min read
Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus
Friday: Upper Body Week 8: 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. 0 - 7 mins:
Weighted Pull Ups: 6 sets of 4 at 20% of your 1RM
*If you don't have a Weighted Pull Up:
OTM x 7 mins: Tough Chin over bar Hold + Slow lower.
If holding chin over the bar is tough, use a band.
8 - 16 min:
8 min: Max unbroken BW set
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
*If you don't have 5+ unbroken at BW:
8 min: 8-12 Banded Pull Ups (to failure)
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
B. 14 min AMRAP:
20/16 Calorie Row
20 Kettlebell Swings (24/16kg)
20 Strict Abmat Sit Ups
20 Lateral Burpees over a Line
Performance:
A. See Fitness
B. For time:
50 Toes to Bar
40 Lateral Burpee over the Bar
30/24 Calorie Row
20 Power Snatch (52/35kg)
Fast target: Sub 9
*14 min cap"
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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