Thursday 20.11.2025
- Kat
- Nov 16, 2025
- 2 min read
Conditioning:
A. Gymnastics Cycle Week 18: Accessories
OT2M
M1: 1 Pike Handstand Box Circle (e way)
M2: 8-12 Half Kneeling Banded Lat Pulldowns (2111 tempo)
M3: 1 min seated Pike Compression
M4: 10 Landmine Rotations (e side)
B. 16 min AMRAP:
20/15 Calorie Echo Bike
15 Burpees
20/15 Calorie Ski
15 Gorilla Rows (22.5/15kg) (each arm = 1) Skill & Strength:
A. See Conditioning
B. OTM x 16 mins:
M1: 4 Ring Russian Push Ups
M2: 4 Kneeling Ring Hollow Roll Outs
M3: 4 Lateral Landmine Rows
M4: 4 Slider Shoot throughs to compression
Competitors Class:
WEIGHTLIFTING:
A. Bench Press: Find your 3RM, then 3 x 3 x 85% of that.
B. DB Bench Press: 4 x 10 x AHAFA
C. Pronated Bent over Row: 3 x 10 AHAFA
D. Supinated Bent over Row: 3 x 10 AHAFA
COMP CLASS:
A. Bench Press: Find your 3RM, then 3 x 3 x 85% of that.
B. tttTD311
For time:
100/80 Calorie Row
100 Thrusters (34/25kg)
*Every time you break: 10/8 Cal Row
*18 min cap
**Demo athlete on video got 10.05
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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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