Thursday 24.07.2025
- Kat
- Jul 20
- 2 min read
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here
Conditioning:
Gymnastics Cycle Week 6 - On the minute work and accessories
A. 16 Min OTM
M1: 3 Dragon Flags (4 second lower)
M2: 8 DB External Rotations
M3: 15 sec Static leg Hold (AHAP e side)
M4: 20m 2x DB Overhead Carry
B. 2 x 7 Min AMREPs
30/24 Calorie Echo Bike
30m Slider leg Drag
10m Dog Sled Pull & Push (100/75kg)
Max Burpees onto a plate in the remaining time
1 minute rest between
*Score is total burpees minutes any reps not completed in either AMREP.
Skill & Strength:
A. See Conditioning
B. 15 Min AMREP:
In an unbroken complex
[1 Strict Pull Ups + 1 Muscle Up + 1 Dip + Max Unbroken Bar Muscle Ups]
*All movements must all be completd without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.
Modification Options:
1. Reduce Pull Ups and Toes to Bar Before
2. Break up the movements and come off the bar. A hips to bar can also be substituted for Bar Muscle Ups
Competitors Class:
A. "SH!T SANDWICH" retest
Run 1 Mile
150/120 Echo Bike
Run 1 Mile
Compare to 22/5/25
Lawson B: 22.37
Grace B: 27.25
B. 7 Rounds for time:
5 Muscle Ups
- 30 seconds rest -
*15 min cap
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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