Thursday 11.09.2025
- Kat
- Sep 7
- 2 min read
Conditioning:
A. Gymnastics open session, your choice of practise for 18 minutes.
B. 18 min AMRAP:
3, 6, 9, 12, 15, etc
Echo Bike Calories
Ski Erg Calories
3m Farmers Carry Shuttles (22.5/15kg)
*Flow: P1 does 3 Echo, P2 does 3 Ski, P1 does 3 Farmers, P2 does 6 Echo etc
Skill & Strength:
A. See Fitness
B. 18 min OT90
M1: Max Horizontal Handstand Hold
M2: 15 Australian Pull Ups (feet off box if you can't get UB)
M3: 10 Banded Sit Ups w Eccentric Lower
M4: 5 Reverse Nordics to a 6kg Med Ball
*Add load if you can get there or use a band if you can't
Competitors Class:
A. The Q Workout #3
12 min AMRAP:
1-2-3-4-5-6-etc
Power Clean (82.5/55kg)
Shoulder to Overhead
Ring Muscle Ups
B. For time:
500/450m Bike Erg
300/250m Ski
10 BBJO (24/20")
300/250m Ski
500/450m Bike Erg
*7 min 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.
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