Thursday 21.05.2026

CrossFit Claremont Mobility Resource

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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.

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Upcoming Events and Info Conditioning:

A. Gymnastics Cycle Week 19: Accessories

alt OTM for 3 rounds (18 mins)

M1: 8 Banded Dragon Flags

M2: 10 Side Plank leg lift (left)

M3: 10 Side Plank leg lift (right)

M4: 10 DB Upright Row (left)

M5: 10 DB Upright Row (right)

M6: 10 Banded Serratus Wall Side

B. Every 3 minutes x 6 sets (alternating)

2.15 work / 45 rest (18 mins total)

Set 1:

700/650m Bike Erg

Max Abmat Sit Ups in the remaining time

Set 2:

300/250m Ski

Burpee on to Platform

Skill & Strength:

Gymnastics Cycle Week 18: Accessories

A. See Fitness

B. 18 min alt OTM:

M1: 5 Weighted Ring Dips

M2: 10 Rope T-Bar Rows

M3: 15 Hollow Rocks Comp Class:

*Do Class today.

A. Push Press: 5 x 5 x 75%. Then, 8+ at 67.5%

B. 30 min AMRAP:

800m Run

20 Pull Ups

40 Push Ups

60 Air Squats

- 2 min rest -

*If you intend to wear a vest for Murph, wear it today.

or if you're planning to do tomorrow's WOD:

On the 9 min x 4 sets:

250/225m Ski

250/225m Row

500/450 Bike Erg

*3:30 min time cap per round.

*Thiis is some power work. Each set should be max effort.

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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.