Monday 02.11.2026
Fitness:
A. 2x DB Kickstand Romanian Deadlift: (OT3M)
4 x 10-12
B. OTM x 20: (4 rounds)
M1: 6-20 Cal Echo Bike
M2: 10-15 Hang Power Cleans (52.5/35kg)
M3: 12-15 V Ups
M4: 3-15 Strict Ring Dips
M5: Rest
*Today we are looking to build sustainable efforts with our peak in intensity at the end. The only rules for these reps is you cannot decrease. Either hold or gradually increase across the 4 rounds. If you drop off, for the remainder of the workout do the minimum prescribed reps.
Performance:
A. See Fitness
B. OTM x 20:
M1: 6-20 Cal Echo Bike
M2: 10-15 Hang Power Cleans (60/42.5kg)
M3: 10-15 GHD Sit Ups.
*If you don't have the ability to touch your toes on V Ups, stick with those today.
M4: 1-5 Strict Muscle Ups
*Modify to feet on ground.
M5: Rest
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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