Thursday 09.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

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.

Conditioning:

A. Gymnastics Week 16: Floor Series 4/4: Dynamic Hand Balancing: 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

Skill and Strength:

A. See conditioning.

B. 0 - 10 min:

10 Min AMREP:

1m Unbroken Handstand Walk

2m Unbroken Handstand Walk

3m Unbroken Handstand Walk

etc

10 - 20 mim:

10 min AMRAP for quality:

8 Tricep Ring Presses

8 Rope Pull Ups (4 each grip)

8 alt Pistols

8 DB Reverse Flys

Paralette Traverse with max Bar Dips

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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.