Monday 07.09.2026
Royal Show Arrangements 2026 Fitness:
A, In 12 minutes: Build to a tough 3 rep Pause Box Front Squat
*1 sec pause below Parallel.
Then from 12- 15 min mark: 2s x3r x 80% of today.
B. Every 3 minutes for 12 minutes (4 rounds)
10/8 Cal Ski
8 Shoulder to Overhead
6 Front Squats
Max Toes to Bar in the remaining time until the 2-minute mark
Barbell: (30/20kg)
*If you don't have full Toes to Bar:
First 2 rounds practising stringing 3s together,
Second 2 rounds: do sit-ups." Performance:
A. See Fitness
B. Every 3 minutes for 12 minutes (4 rounds)
10 Hang Power Snatch (40/30kg)
8 Shoulder to Overhead
6 Front Squats
Max Toes to bar in the remaining time until the 2-minute mark
Barbell: (40/30kg)
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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