Sunday 18.01.2026
- Kat
- 4 days ago
- 1 min read
Updated: 3 days ago
CrossFit:
A. 3 Rounds alt for load (OT2M)
M1. 10 Staggered stance DB RDL's (e side)
M2. 3 Turkish Sit Ups (e side)
B. OTM x 20 mins:
40 sec work / 40 sec rest
M1: 18 KB Sumo Deadlift High Pull (32/24kg)
M2: 8 KB Renegade Row (e side = 1) (24/16kg)
M3: Front Rack KB Hold (24/16kg)
M4: Max Calorie Echo Bike
M5: Rest
Flow:
A. See Fitness
B. OTM x 20 mins:
40 sec work / 40 sec rest
M1: Hamstring Walks
M2: 8 KB Renegade Row (e side = 1) (20/12kg)
M3: Front Rack KB Hold (20/12kg)
M4: 40 sec Calorie Bike Erg
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 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.
Comments