Sunday 02.08.2026
CrossFit:
4 Rounds:
4 min AMRAP, 1 min rest between
3 Rope Climbs
6 Wall Walks or 10m HS Walk
24/18 Cal Bike Erg
*Continue where you left off each time.
Post: 4 Rounds 20 on 20 off Heel Raises on 2" Riser
*Alt feet every 20 secs
Flow:
4 Rounds:
4 min AMRAP, 1 min rest between
15/12 Cal Echo
15 Reverse Plank
DB Suitcase Carry (left) 40m
DB Suitcase Carry (right) 40m
30 alt V Ups
*Continue where you left off each time. Choose a challenging load but one you can do with good form unbroken.
Post: See CrossFit
HYROX: (7.30am)
Back off in intensity week:
On a 55 Minute Running Clock:
From 0:00-7:00
1000m Steady Run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
From 8:00-12:00
Row OR Ski @ smooth recovery effort
- Rest 1 minute -
From 13:00 - 20:00
1000m Steady run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
21:00 - 25:00
Farmers carry OR Sled push @ steady effort
Rest 5 minutes x 2 sets
In that 5 minutes in a group alternate between rope Pulls at 100/75kg at a moderate intensity. After the second set push hard on Sled Pushes at 125/100kg
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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