Thursday 18.12.2025

Upcoming Events and Info CrossFit Claremont Mobility Resource

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Conditioning: 

A. 15 minutes to work on a skill of your choice

B. 20 min AMRAP:

20 Russian KB Swings (32/24kg)

20 KB Push Ups (22.5/15kg)

20 Box Jumps (24/20')

20/15 Cal Echo Bike

20 Strict Pull Ups Skill & Strength:

A. See Conditioning.

B. alt OTM x 20 mins:

M1: 5 Straight Arm Bar Pushdowns w Box in Front

M2: 5 Single Arm Dips (e side)

M3: 30 sec Hollow Hold

M4: 3 Assisted Single Arm Ring Pull Ups (e side)

M5: 3 Planche Push Ups (feet on ground) *Get hands back as far as possible to make 3 tough

Competitors Class:

A. Press: Build to a 3RM, 2RM or 1RM

B. Burp/Row progressions:

A.Part 1

4 rounds @ 95% of target finishing effort

10 lateral burpees over erg

500m/450m row

rest 1 min bt rounds

-rest as needed before Part 2-

B.Part 2

3 rounds @ 95% of target finishing effort

10 lateral burpees over erg

500m/450m row

rest 45 sec bt rounds

-rest as needed before Part 3-

Part 3

2 rounds @ 95% of target finishing effort

10 lateral burpees over erg

500m/450m row

rest 30 sec btw rounds

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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.