Friday 13.02.2026
- Kat
- Feb 8
- 1 min read
Updated: Feb 10
Fitness:
A. Every 2 minutes for 8 minutes:
Min 1-2:
8-10 Single Leg Hip Thrusts (e side)
Min 3-4:
12-16 Standing Hinged Banded Hip Abductions
B. 4 Rounds
40 seconds work / 20 seconds rest
M1: Walking Lunge (22.5/15kg) (DBs held any way)
M2: Max Calorie Ski
M3: Back rack alt Step Up(22.5/15kg, 24/20")
M4: Max Distance Slider Leg Drag
*Done in 8m lengths
Open/Quarter Final:
A. Every 2 minutes for 8 minutes:
Power Snatch (touch and go)
12 reps
9 reps
6 reps
3 reps
*Build for a tough triple
B. 4 Rounds
40 seconds work / 20 seconds rest
M1: Front Rack Walking Lunge (22.5/15kg)
M2: Max Calorie Ski
M3: Back rack alt Step Up (20/15kg, 24/20")
M4: Max Distance HS Walk
*Done in 8m lengths
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.
