Thursday 23.01.25

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.

Conditioning:

*The Gym is closed today between 10.30 and 11.30 for the Great Britain Rugby 7s team

Week 3 – Bar Series 3/4: Dynamic Pull Ups & Pull Up Strength: Kipping Pull Up & Bar Pull over

20 Min AMRAP:

10 Kipping Pull Ups (or Swing & Pops)

20/15 Calorie Row

100m Farmers Carry (32/24kg)

20/15 Calorie Echo Bike

20 Stick Sit Ups

Skill and Strength:

A. See Conditioning

B. 20 Min AMRAP:

3 Bar Pull Overs

5 Bar Muscle Ups or Kipping Pull Ups *Done in singles. Aim to do them as high as possible.

15 sec Freestanding Handstand Hold *Use a wall if you can't do freestanding and touch off.

Max Unbroken Med Ball Weighted Chin Ups (20/14lbs)

30 Hollow Rocks

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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