Thursday 11.06.2026
- Jason
- Jun 7
- 2 min read
Upcoming Events and Info Conditioning:
Gymnastics Cycle Week 1 – Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever Inverted Hang & Kip Extensions
16 Min AMRAP:
5 Candlesticks to Rolling Squat
10 Stick Sit Ups
15 Burpees
20/15 Calorie Ski
25/20 Calorie Bike Erg
30 sec Banded Quadruped Hover
Skill & Strength:
A. See Conditioning
B. 16 Min AMRAP:
2 Kip Extensions
4 Ball Ups
6 Candlesticks to Rolling Squat
8 Side Lying Thoracic Rotation Press (e side)
1 Up and Back Parallette Traverse
Comp Class:
"*Today's WOD optional. If your muscle ups need work it's recommended.
A. (If you are doing tomorrow's WOD make up some missed WL or Tuesday accessories from the week here)
0 - 7 mins:
Weighted Pull Ups: 6 sets of 4 at 20% of your 1RM
*If you don't have a Weighted Pull Up:
OTM x 7 mins: Tough chin-over-bar hold + Slow lower.
If holding chin over the bar is tough, use a band.
8 - 16 min:
8 min: Max unbroken BW set
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
*If you don't have 5+ unbroken at BW:
8 min: 8-12 banded pull-ups (to failure)
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
B. In Pairs:
10 Rounds for time:
10 Toes to Bar (Sync)
10 Burpee Box Get-overs (48"")
15m Handstand Walk
*Apart from T2B, one person working at a time
*25 min time cap
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.
Comments