Thursday 16.07.2026

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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Upcoming Events and Info

*REPEAT WEEK Conditioning:

Gymnastics Cycle Week 6 - On the minute work and accessories

A. 16 Min OTM

M1: 3 Dragon Flags (4 second lower)

M2: 8 DB External Rotations

M3: 15 sec Static leg Hold (AHAP e side)

M4: 20m 2x DB Overhead Carry

B. 2 x 7 Min AMREPs

30/24 Calorie Echo Bike

30m Slider leg Drag

10m Dog Sled Pull & Push (100/75kg)

Max Burpees onto a plate in the remaining time

1 minute rest between

*Score is total burpees minutes any reps not completed in either AMREP.

Compare to 24/7/25

Sophie H: 33 reps

Skill & Strength:

A. See Conditioning

B. 15 Min AMREP:

In an unbroken complex

[1 Strict Pull Ups + 1 Bar Muscle Up + 1 Dip + Max Unbroken Bar Muscle Ups]

*All movements must all be completd without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.

Modification Options:

1. Reduce Pull Ups and Toes to Bar Before

2. Break up the movements and come off the bar. A hips to bar can also be substituted for Bar Muscle Ups

Compare to 24/7/25

Lawson B: 57

Comp Class:

"A. "SH!T SANDWICH"

Run 1 Mile

150/120 Echo Bike

Run 1 Mile

Compare to 24/7/25 *This was at the end of a cycle, so if you can get close it's a good effort.

Lawson B: 22.37

Nikki A: 27.54

B. 7 Rounds for time:

5 Muscle Ups

- 30 seconds rest -

*15 min cap

Compare to 24/7/25

Ervin: 12.01

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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.