Thursday 22.10.2026
Fitness:
A. Gymnastics Week 15: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Parallette Handstand, Handstand Hold.
B. 20 Min AMRAP in pairs:
4 Rounds every 5 minutes:
4 min AMREP, 1 min rest between
20 alt V Ups
15 sec Arch Hold
10 Unbroken Banded Pull Ups
5 Wall Walks
Max Calorie Bike Erg
*Final round goes for 5 minutes.
Performance:
A. See Conditioning
B. 12 Min AMRAP for quality
3 Strict Muscle Ups
20 sec Arch Hold
3 Parallette HSPU Eccentric (3 sec)
*Go as deep as you can control
20 sec Hollow Hold
- directly into -
8 min AMRAP:
5 sec Chin over Bar Hold
10 sec Bottom of Ring Support
15 Tuck Hang
20 sec Top of Ring Support
Comp Class:
A. POLP Bench Press:
B. ROW 5K 12 WEEK CYCLE: Meso 2/3, Week 6/12
3 sets:
Row 4 min @ 5k PR pace -2 sec, rest 30 seconds
Then, rest 5 min, into
3 sets:
Row 4 min @ 5k PR pace -2 sec, rest 30 seconds
*If you haven't been following the progressions try and hold the 4 mins @ seconds slower than your 5k pace. If the first 2 are easy drop each pace by 2 seconds for the final 3 efforts on the second second if you're able to maintain.
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.
Comments