Thursday 09.07.2026

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. Week 5 – Bar Series 5/5: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up

B. 5 min AMREP:

800/700m Row

Max Cal Bike Erg in the remaining time

- 2 min rest -

5 min AMREP:

1600/1400m Bike Erg

Max Cal Ski in the remaining time

- 2 min rest -

5 min AMREP:

800/700m Ski

Max Cal Row in the remaining time

Skill & Strength:

A. See Conditioning

B. 14 min AMRAP:

Max or 5 Bar Muscle Ups / attempts (max of 10)

20 sec Bottom of Ring Support

20 Zercher Reverse Lunge w Twist (20/15kg)

10 Handstand Riser (2") Climbs

- direcly into -

5 min AMRAP:

15 sec Top or Ring Support

15 sec Head to Bar Bent Arm Hold

*Keep 15 sec holds unbroken.

Comp Class:

5 Rounds:

6 min AMREP:

2, 4, 6, 8 , etc

Ring Muscle Up

Wall Facing Strict HSPU

Bar Muscle Up

*Every AMREP Buy in with a 20/15 Calorie Echo Bike and 15 GHD Sit Ups

- 1 min rest between AMREPs -

*Every AMREP start from the start again.

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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.