Thursday 12.03.2026

CrossFit Claremont Mobility Resource

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We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up here.

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Conditioning:

Week 10 – Ring Series 3/4:

Muscle Up Fundamentals: False Grip Ring Pull Up & Strict Muscle Up

15 Min AMRAP:

36/28 Calorie Bike Erg

24 Box Jumps (24/20"")

12 Stick Sit Ups

9 Strict Ring Pull Ups

6 Bar Dips

Skill & Strength:

15 Min AMRAP:

1 Legless Rope Climb (2 Legless Descents)

3 Strict Muscle Ups (3 False Pull + 3 Bottom Up Ring Dips)

3 Strict Toes to Bar (3 Dragon Flags)

2 Archer Ring Pull Up (feet on ground)

4 Rolling Hollow to Arch [each direction]

*Modifications in brackets Comp Class:

The Comp Class during the Open will have a session programmed for preparation for Friday Night Lights. Some light movement and then some mobility and tissue work. This time will also be open to anyone who wants to come in and get some skill practise in for potential movements that may come up in the open.

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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.