Thursday 13.08.2026

CrossFit Claremont Mobility Resource

---

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.

---

Upcoming Events and Info

Conditioning:

A. Week 11 - Ring Series 4/4: Kipping Ring Muscle Up

B. 15 Min AMRAP

20/15 Calorie Ski

10 Strict Ring Pull Ups

10 Burpee Broad Jumps (1.5/1m)

20/15 Calorie Row

10 Ring Dips

Skill & Strength:

A. See Conditioning

B. 30 Muscle Ups for time

*20 min cap

Compare to 29/7/25

Cooper L: 3.05

Nikki A: 7.07

*If you don't have a full Muscle Up

OTM x 20 mins: 1 Mid Height (appx. neck) Muscle Up.

*If you don't have a BW Dip, stop at the 12 min mark and do 5s x 3r of Bar Dips.

*If you get the 30 done, do an AMRAP for quality:

20m SA OH DB Carry

15 GHD back extensions

10 DB External Rotations

Comp Class:

*Ideally do today's WOD to get the Muscle Ups in.

A. tttTD #351

4 Rounds for time:

15 Thrusters (35/25kg)

60 Double Unders

15 Overhead Squats (35/25kg)

60 Double Unders

*16 min cap

B. 3 Rounds for quality:

10-12 SL Deficit (2") bent Knee Heel Raises

30 Frog Pumps

30 sec BB Quad Smash

---

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.