Monday 19.01.2026
- Kat
- Jan 18
- 1 min read
Fitness:
OTM x 20 minutes: (4 rounds)
M1: 2-10 Strict Pull Ups
M2: 10-20 Calorie Row
M3: 150m Run
M4: 6-15 Front Squats (52.5/35kg)
M5: 30-60 Double Unders
5 min rest
Repeat again OTM x 10 mins: (2 rounds)
*DU's > 2x Singles
*Aim to keep consistent and prioritize the minimums on each movement as your starting point.
Open/Quarter Final:
OTM x 20 minutes: (4 rounds)
M1: 4-10 Bar Muscle Ups
M2: 10-20 Calorie Row
M3: 150m Run
M4: 6-15 Overhead Squats (52.5/35kg)
M5: 30-60 Double Unders
5 min rest
Repeat again OTM x 10 mins: (2 rounds)
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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