Thursday 04.12.2025
- Kat
- 2 days ago
- 2 min read
Conditioning:
A. Week 20 of Cycle. 20 minutes of open practise time. Pick and work on a skill of your choice.
Do some mobility on your weakness if you aren't sure what to do.
B. 20 min AMRAP:
60 sec Forearm Plank
30/24 Calorie Ski
40 sec Tuck Hang
30/24 Calorie Bike Erg
20 sec Chin Over Bar Hold
*For the holds you can either do Unbroken or accumulate Skill & Strength:
A. See Conditioning
B. 20 min AMRAP for quality:
5 Strict Muscle Ups (or floor)
10 Hanging Leg Raises
20m Handstand Walk
20 sec Arch Body Hold
10 DB External Rotations (e side)
5 Candlesticks
Competitors Class:
A. Muscle Ups:
1 set OTM for 10 minutes. Target is max overall reps.
B. Burpee/Row Progressions
2 sets for times:
16 lateral burpees over erg
800m/720m row
*rest 60 sec*
13 lateral burpees over erg
650m/585m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 6 min b/t sets
*Target of having the final round be faster than the last completed round of the initial test
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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