Thursday 10.09.2026
Conditioning:
A. Gymnastics: 20 minutes to practise a skill of your choice.
B. 20 min AMRAP:
20 alt DB Hang Clean
1 min Max Calorie Ski
15 Lateral Burpees over DB
1 min Max Calorie Bike Erg
10 Strict Bar Dips
*Score is total Calories
DB: (22.5/15kg)
Skill & Strength:
A. See Conditioning
B. 20 min AMRAP:
3 Kip Extensions
5 Ring Dips
10 Hanging Leg Raises
15 GHD Hip Extensions
20m Handstand Walk
*Control the tempo of all of exercises so the reps are tough for you.
Comp Class:
A. 30 Burpee Muscle Ups for time:
*12 min cap
B. 9 min OTM:
M1: 15 GHD Sit-ups
M2: 2 Rope Climbs
M3: 30 sec BIke Erg Sprint (between 15 - 45 sec)
*Score is total meters
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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