Friday 14.05.2026

CrossFit Claremont Mobility Resource

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Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus Week 4: Focus:

Focus: To improve Control and strength in new mobility range

- Lift-offs and isometric holds at end range

- Controlled tempo work

- Introduces light loading (bands, barbell, front rack holds)

Goal: Own the range you gained Fitness:

A. 0 - 8 min:

Weighted Pull Up: 30 reps for time in sets of 2-3 at 30% of 1RM

*If you don't have a Weighted Pull Up:

OTM x 8 mins: Tough Chin over bar Hold + Slow lower.

If holding chin over the bar is tough, use a band.

8 - 16 min:

Strict Pull Ups: Do 200% of your max Unbroken for time. You must rest at least 1 minute after breaking.

*If you didn't get more than 5 reps

OT2M x 4 sets: 8 Banded (unbroken) Pull Ups

B. 4 rounds for time:

15 Abmat Sit Ups

12 KB Swings (32/20kg)

15/12 Cal Bike Erg

- 90 seconds rest -

*15 min cap -

*Swings should be done in 2 sets max. This is a sprint effort.

Performance:

A. See Fitness

B. 4 rounds for time:

12 Toes to Bar

9 Power Snatch (40/30kg)

12/9 Cal Echo Bike

- 90 seconds rest -

*15 min cap -

*Toes to bar to be done in 2 sets.

*Snatches should be TnG done in 2 sets max. This is a sprint effort.

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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.