Thursday 10.07.2025
- Jason
- Jul 6
- 2 min read
Updated: Jul 9
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here
Conditioning:
Week 4 – Bar Series 4/4: Combining Straight Arm Pulling, Moving and Pulling Dynamically: Bar Muscle Up
B. 7 min AMRAP:
1-2-3-4-etc
Strict Pull Ups
Lateral box BW step overs (24/20') *Over and back = 1 today
*If you don't have BW, choose a band that can get 5 reps UB.
- 1 min rest -
7 min AMRAP
3-6-9-12-etc
Abmat Sit Ups
Walking lunges
Skill & Strength:
A. See Conditioning
B. 15 minutes for for quality:
Max Unbroken or 5 Bar Muscle Ups/attempts (Max 10)
300m Bike Erg
Competitors Class:
A. 3 Rounds for time:
12 Strict HSPU
4 Pistols (left)
4 Pistols (right)
2 legless Rope Climbs
4 Pistols (left)
4 Pistols (right)
12 Kipping HSPU
- 2 min rest -
*20 min cap
*If you haven't done pistols in a while, do banded or a few sets banded. Try to do pistols without bringing foot down,
B.. Throwdown #293- "Consistency is King"
OTM x 20 minutes alternating:
Minute 1: Max Cal Row
Minute 2: Max Burpees Over Rower
*Score is the lowest round of row cal and burpee reps combined.
*IE - 12 Cal Row + 15 Burpees = 27 score.
Notes:
1. Can set the monitor to calorie intervals, but cannot receive assistance resetting the monitor
2. Step Over Rower is allowed.
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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