Friday 22.05.2026
- Jason
- 1 hour ago
- 2 min read
Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus
Friday: Upper Body Week 6
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 mins:
Weighted Pull Ups: 20 for time in sets of 2-3 at 50% of your 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: 6 Banded (unbroken) Pull Ups
B. 3 Rounds for time:
400m Run
15 Toes to Rings
15 Push Ups
*16 min cap
Performance:
A. See Fitness
B. 3 Rounds for time:
400m Run
25 Toes to Rings
25 Push Ups
*16 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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