Thursday 23.04.2026
- Kat
- Apr 19
- 2 min read
Updated: Apr 22
Conditioning:
A. Gymnastics Week 15: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Parallette Handstand, Handstand Hold.
B. 20 min AMRAP:
20 min AMRAP:
2000/1800m Echo Bike
20 sec Handstand Hold
20 Renegade Rows
20 sec Tuck Hold
- 1 min rest -
DBs: (22.5/15kg)
Skill & Strength:
A. See Conditioning
B. 20 min AMRAP:
5 Ball Ups
10 Wall Facing Plate Climbs (alt e rep)
15 DB Concentration Curls (e side)
20 sec Parallette Tuck Handstand Hold (raise one leg)
30 sec Straight leg Raise Hold (15 e side)
Comp Class:
A. Wide Grip Bench Press: In 15 minutes
Find an 8RM, then
3s x 8r x 75% of that
B. Strict Bar Dips: In 10 minutes
Max reps in 60 sec, then in
5 x 30% of that max.
*Try to do them unbroken.
C. 15 min AMRAP:
5 Sandbag to Shoulder
10 Bar Muscle Ups
20 Lateral Burpees Over Sandbag
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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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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