Thursday 22.05.2025
- Kat
- May 18
- 2 min read
Updated: May 20
Conditioning:
A. Gymnastics Week 17: 15 minutes to practise something of your choice.
B. 20 min AMRAP:
5 Strict Toes to Ring
10 Burpee Box Jump (30/24")
15 sec L-Hang / L-Tuck
200m Run
25/20 Calorie Echo Bike
Skill & Strength:
A. See Fitness
B. This is a combo of the Bar, Ring and Floor series over our whole cycle. If you need scaling options for these ask the coach in the 15 minute skill period beforehand.
20 Min AMRAP:
1 Strict Legless Rope Climb (rope outside legs for the entire up and down)
2 Bar Pull-Overs
4 Wall Facing Deficit HSPU (3/2"")
4 Strict Muscle Ups
8 Strict Toes to Bar
12m Unbroken Handstand Walk
Max Unbroken Bar Muscle Ups
Competitors Class:
*If you need skill work get into class beforehand.
A. 5 Min AMRAP:
Option 1: Strict Ring Muscle-Up (Cap 25 reps)
Option 2: Band Assisted Strict Muscle-Up (Cap 25 reps)
- 2 min rest -
B. 5 min AMRAP:
3, 6, 9, etc
Wall Facing Strict HSPU
Meter HS Walk
B. For Time: "SH!T SANDWICH"
Run 1 mile
Echo Bike 150/120 calories
Run 1 mile
Intent - This is a cycle test! We will do running and echo bike progressions to prepare you for the retest at the end of the cycle. Record your total time, as well as your run and bike splits, as we will use these paces in the progression.
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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