Friday 12.06.2026

CrossFit Claremont Mobility Resource

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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"

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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.