Sunday 21.06.2026
- Jason
- Jun 14
- 2 min read
Upcoming Events and Info CrossFit:
A. 3 Rounds for load alt OT2M
E1: 10 Side Plank banded Pulldown (e side)
E2: 10 Slider Leg Curls
B. Every 3 min x 6 sets
8 Single DB Box Lateral Step Up & Overs (22.5/15kg, 24/20)
AMRAP Calorie until 90 sec mark
Rounds 1, 3 and 5: Bike Erg
Rounds 2, 4 and 6: Ski Erg
Flow:
A. See Fitness
B. Every 3 min x 6 sets
10 BW Box Lateral Step Up & Overs (24/20)
AMRAP Calorie until 90 sec mark
Rounds 1, 3 and 5: Bike Erg
Rounds 2, 4 and 6: Ski Erg
HYROX: (7.30am)
*For best results, we also recommend following some additional running work. Check our endurance track for the 10K-paced interval work, which is well suited.
*For best results we also recommend follow some additional running work. Check our endurance track for the 10K paced interval work which is well suited.
A. Rope Strength Work:
3 sets of each:
- Rope Sled Pull (arms only)
- Rope Sled Pull (feet anchored)
- Rope Sled Pull
*Aim to keep adding load over the 9 sets.
**Repeat of last week. Building technique and strength here is critical.
B. 3 Rounds:
Complete in the format of: 15 minutes work / 3 minutes rest, however continue on where you finished last time
500m Run
150m Farmers Carry (32/24kg)
500m Run
40m Burpee Broad Jump
500m Run
20m Sled Push (150/125kg)
500m Run
28m Rope Sled Pull (80/60kg)
500m Run
1000m Ski
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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