Thursday 13.11.2025
- Jason
- Nov 9, 2025
- 2 min read
Conditioning:
A. Gymnastics Week 17: Lateral handstand walks, Single Arm Handstand Holds, Cartwheels, 1/4 Wall Facing and Freestanding Pirouette
B. 20 min AMRAP:
30 sec Tuck Hang
25/20 Calorie Bike Erg
20/15 Calorie Ski
150m Run
10 x 5m Plate Push (20kg) Skill & Strength:
A. See Conditioning
B. 20 Min AMRAP:
1 Strict Legless Rope Climb (rope outside legs for the entire up and down)
2 Single Leg Box Jump
3 Wall Facing Deficit HSPU (3/2")
4 Strict Muscle Ups
5 Hollow to Superman Roll w a 2 sec Hold in each position
*Strict C2B with hold for bar Pull over
*Use banded wall for a small deficit banded HSPU
*Low strict transition for MU
Competitors Class:
A. 15 min AMREP
Ring Dips: 1, 2, 3, 4...etc. reps of
unbroken dips with
bodyweight.
Do 5 ring push-ups directly
after each set of dips.
Continue until you can't
complete the set. 30-60 sec rest between sets.
B. "Bebop & Rocksteady"- Cycle Test
On a running clock:
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window
First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!
*Standard: Step over Burpees
*If you get time capped, your score = total rounds completed + rep you got capped on (burpees + 1 rep for every 10m row)
*EX: if you completed the 7th window but got capped at 398m, your score is 7 + 49
*If you complete all rounds, your score = time to complete last round. Place total time in comments for tiebreak.
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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