Monday 09.02.2026
- Kat
- Feb 8
- 2 min read
Updated: Feb 10
Fitness:
A. OTM x 10:
3 Deadlifts
*Start light and technical and build to a challenging 3.
B. Every 2 minutes for 16 minutes (4 rounds)
Minutes 1 - 2
5 Chest to bar Pull Ups
10 Box Jumps (24/20")
15 Toes to Bars
*If you can't get all the way to the bar, rounds 3 & 4 do slider reverse V ups.
Minutes 3 - 4
15 Goblet Squats (22.5/15kg)
10 Lateral Burpees
5 Push Ups
*90 sec cap on each set, 4 rounds each (8 alternating).
*If you don't make it on to the final movement, reduce the load so you do next round. The barbells should be at a load when you can tnG and get done in 2 sets.
Open/Quarter Final:
A. OTM x 10:
Power Clean + Hang Power Clean + Push Press
*Start light and technical and build to a challenging complex.
B. Every 2 minutes for 16 minutes (4 rounds)
Minutes 1 - 2
5 Bar Muscle-Ups (or 2 sets)
10 Power Cleans (60/40kg)
15 Toes to Bars
Minutes 3 - 4
15 Goblet Squats (22.5/15kg)
10 Lateral Burpees
5 Push Press (60/40kg)
*90 sec cap on each set, 4 rounds each (8 alternating).
*If you don't make it on to the final movement, reduce the load so you do next round. The barbells should be at a load when you can tnG and get done in 2 sets.
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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