Friday 26.06.2026
- Nicole Ascott
- Jun 21
- 1 min read
Upcoming Events and Info 7.30 Mobility Class: - Upper Body Focus
Upper Body Weeks 9–10: 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. Every 2 minutes x 8 minutes (4 sets)
40m Sandbag Carry + 4 Sandbag Squats
*Keep sets between RPE6 and 7 today. Keep these technical.
B. 15 min AMRAP:
400m Run
20 Wall Balls (20/14lbs, 10/9ft)
5 Burpee Box Get over (48")
Performance:
A. See Fitness.
B. 15 min AMRAP:
400m Run
20 Wall Balls (20/14lbs, 10/9ft)
10 Clean & Jerks (50/35kg)
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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