Thursday 05.11.2026
Fitness:
"A. Gymnastics Week 17: Floor Series 4/4: Dynamic Hand Balancing: Cartwheels & Handstand Walking
B. 20 Min AMRAP:
4 Wall Walks
8 Strict Pull Ups
12 Ring Push Ups
16/12 Ski Erg Calories
20/16 Echo Bike Calories
Compare to 9/11/23
Nate S: 5 rounds
Laura G: 3 rounds + 2 Wall Walks
Performance:
"A. See conditioning.
B. 0 - 10 min:
10 Min AMREP:
1m Unbroken Handstand Walk
2m Unbroken Handstand Walk
3m Unbroken Handstand Walk
etc
Compare to 15/5/25
Lawson B: 22's
Shannon C: 13's
10 - 20 mim:
10 min AMRAP for quality:
8 Lying DB Tricep Extension
8 Rope Pull Ups (4 each grip)
8 Strict Leg Raises
Parallette Traverse with max Bar Dips
Comp Class:
*Do the class today. The Handstand Walk workout is a good test, If you can't get to 10m your Handstand Walks need attention.
Weightlifting:
A. POLP Bench Press: if you haven't done 3 weeks in a Row as prescribed:
if you have: Banded Bench Press: 3s x 5r x 50%.
B. 3 Rounds
5 (-1) Banded KB Press:
30 Seated Banded Abductions (failure)
C. 3 sets each for time, OT5M
20 sec Rope Hang
40 sec DB Farmers Hold (32.5/22.5kg)
60 sec Bar Hang
*If you break a set, you must rest for 30 seconds
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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