Thursday 12.02.2026
- Kat
- Feb 8
- 2 min read
Updated: Feb 10
Conditioning:
A. Gymnastics Cycle Week 6 - Open session. 20 minutes to work on something of your choice.
B. 20 minutes for max reps
Max Unbroken Australian Pull Ups (or 10 accumulated)
20/15 Calorie Bike Erg
Max Push Ups Unbroken (or 15 accumulated across 3 sets)
20/15 Calorie Bike Erg
Max Unbroken Toes to Ring (or 20 accumulated)
20/15 Calorie Bike Erg
*Score is the total Pull Ups, Push Ups and Toes to Ring.
Skill & Strength:
A. See Conditioning
B. 20 min AMRAP for Quality:
5 Kip Extensions (ring)
Single Arm wall Handstand (e side)
Tough UB set or 5 Bar Muscle Ups (5 Hip to Bar + 5 Jumping Bar MU)
5 Monkey Press, each side (12/8kg)
12-15 Lying DB Tricep Extensions
20 Hollow Rocks
*Modification options in brackets
Comp Class:
A. "CrossFit Open 19.3"
For time:
60m 1x DB OH Walking Lunge (7.5m x 8 shuttles)
50 1x DB Step Ups
50 Strict Handstand Push Ups
60m Handstand Walk (7.5m x 8 shuttles)
*10 min time cap
DB: (22.5/15kg)
Compare to 26/2/21
Mitch B: 29/40 5ft Handstand Walk sections
Kat B: 5/40 5ft Handstand Walk sections
B. Burpee Progressions:
6 Rounds for time:
20 Bar Facing Burpees
- 30 sec light walk in between -
*Bar Facing Burpees @ .5 sec faster than your sec/rep speed from initial test
*Rest 3 minutes halfway if you fall off pace
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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