Thursday 18.01.24

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.

Conditioning:

Week 2 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar

20 Min AMRAP

10 Unbroken Toes to Bar

15/12 Calorie Ski

20m Travelling Burpee

25 Abmat Back Extensions

30/25 Calorie Bike Erg

Skill and Strength:

0 - 10 min:

10 Min AMREP:

1,2,3,4,etc Unbroken Toes to Bar

10 - 20 min:

10 Min AMRAP:

10 False Grip Chest to Ring Pull Ups

10 sec L-Hang

15m Handstand Walk (2 x 7.5m)

20 Hollow Rocks

20 Side Plank Banded Pulldown (10 each side)

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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.