Friday 13.06.2025
- Kat
- Jun 8
- 2 min read
Fitness: "Community Cup Workout 2"
For all:
Complete as many reps as possible following the interval of:
2 mins work
- 1 min rest -
2 mins work
- 1 min rest -
2 mins work
- 1 min rest -
3 mins work
Rookie:
Rounds 1 and 2
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows
Barbell: (20/15kg)
Novice:
Rounds 1 and 2
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
Barbell: (29/20kg)
Intermediate:
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
Barbell: (34/25kg)
Advanced:
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Barbell: (43/29kg)
Pro:
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups
Barbell: (52/34kg)
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 Competitor's 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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