Thursday 05.06.2026

CrossFit Claremont Mobility Resource

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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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Upcoming Events and Info Conditioning:

A. Gymnastics Week 20: Rope Climbs

*Ideally for rope climbs, bring sturdy shoes that can handle a rope climb.

B. 20 min AMRAP:

40/32 Calorie Bike Erg

1 Rope Climb

20 sec Chest to Rope Hold

40 alt V Ups

60 sec Wall Squat Hold

Skill & Strength:

A. See Conditioning

B. 20 min AMRAP for quality

1 Legless Rope Climb

5 Natural Leg Extensions (use band if you can't get full ROM)

1 Short Rope Climb

20 GHD Sit Ups

1 Rope Climb

30 sec Parallette Handstand Hold

*If you don't have confidence with Rope Climbs yet, use that for all 3 options. Comp Class:

A. 3 sets on the 5 min:

12-15 Single Leg Banded Wall Clamshells (e side)

8-12 Weighted Hip Extensions

8-12 DB External Rotations (e side)

*If you get to the end range of reps, increase the load.

*If you are doing tomorrow's WOD make up Tuesday's extras or ask Jason for some weakness work here.

B. 20 min AMRAP

10 Muscle Ups

20m Dog Sled Push (125/100kg)

30m Handstand Walk

20m Dog Sled Push (125/100kg)

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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.