Thursday 18.07.24

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.

Give Emily a hand! Gameshow social night is coming up. Info here. Conditioning:

Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over

15 Min AMRAP:

10 Kipping Pull Ups (or Swing & Pops)

20/15 Calorie Bike Erg

20 Med Ball Hanging Knee Tucks (20/14lbs)

20/15 Calorie Echo Bike

10 Plate Pushes (5m, 20kg)

Skill and Strength:

A. See Fitness

B. 15 Min AMRAP:

3 Bar Pull Overs (Ball up lower)

5 Tucked Ice Cream Maker on Rings.

7 Bulgarian Ring Rows

15 sec Freestanding Handstand Hold *Use a wall if you can't do freestanding and touch off.

30 Hollow Rocks

---

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