Thursday 05.06.2025

Upcoming Events and Info Timetable changes here

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We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

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Conditioning: 

A. Gymnastics Week 19: Rope Climbs

B. 15 min AMRAP:

20 DB Gorilla Row *each side = 1

1 Rope Climb

20/15 Calorie Echo Bike

150m Run

20 Strict Abmat Sit Ups

1 Rope Climb

Skill & Strength:

A. See Conditioning

B. 3 Rounds for max reps:

1 min max L-Sit Hold

1 min max Short Rope Climbs

1 min max top of Ring Suport

1 min max True Ring Rows

1 min rest

Competitors Class:

*Just Comp Class unless you need work on Rope Climbs.

A. Press: Build to a heavy 3 for the day.

B. Closed Grip Bench Press:

4 x 2-4 reps @ 85%

C. *If more than 7 people, 6 min stagger and do Nasal breathing on Bike Erg.

5 min echo bike, nasal breathing only

+

6 continuous sets

Echo bike 5 sec ramp up

Echo bike 15 sec threshold effort

Echo bike 40 sec slow spin

+ (rest as needed)

3 sets

40/32 cal echo bike @ 1-2 RPM higher than test pace

Run 400m @ average mile pace from second mile of test

Run 400m @ 5-10 sec faster than average

Run 400m @ 10-15 sec faster than average

rest 4:30 min bt sets

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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.