Thursday 19.06.2025
- Kat
- Jun 15
- 2 min read
Conditioning:
Gymnastics Week 1: (Start of a new cycle) Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever Inverted Hang & Kip Extensions
16 Min AMRAP:
10 Strict Chin Ups
10 Stick Sit Ups
10 Burpees
20/15 Calorie Ski
20/15 Cal Echo Bike
20 Dead Ball Slams (15/12kg)
Skill & Strength:
16 Min AMREP:
2 Kip Extensions
10 Stick Sit Ups
4 Ball Ups
20 Hollow Rocks
8 second Front Lever Hold
30 sec Single Arm Ring Plank Hold (15 e side)
Competitors Class:
*If you don't have solid Kip Extensions/a high bar MU catch - get into today's class.
A. 4 alt sets:
12m Handstand Walk (4m segments minimum)
- 15 sec rest -
5 Wall Complexes (1 Wall Walk + 1 Wall Facing HSPU)
- 2 min rest -
*16 min cap
B. OTM x 10: 1 Strict HSPU
6 sec Iso Hold @ top
6 sec Negative (control to the bottom)
6 sec Iso hold @ bottom (press up as hard as you can without breaking contact with floor)
*Set deficit as low as you can confidently control full ROM.
C. 3 Rounds:
1.15 work / 1.45 rest:
1, 2, 3, etc
BBJO (24/20")
2x DB Snatch (22.5/15kg)
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.
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