Thursday 28.05.2026

CrossFit Claremont Mobility Resource

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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.

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Upcoming Events and Info Conditioning:

A. Gymnastics Cycle: 20 minutes to practise a skill of your choice.

B. 4 Rounds:

60 seconds work / 15 seconds rest

E1: Max Calorie Ski

E2: Max Russian Twists (BW) *each side = 1 rep

E3: Max Calorie Row

E4: Max PVC Lateral Step over and Lunge under (change direction each interval)

Skill & Strength:

A. See Conditioning

B. 4 Rounds:

60 seconds work / 15 seconds rest

E1: 3 Strict Ring Muscle Ups (weighted if easy, low rings if unable to do)

E2: 10-15 sec Side Star Plank Hold (e side)

E3: 6 Half Kneeling SA DB Press (e side)

E4: Max PVC Lateral Step over and Lunge under (change direction each interval) Comp Class:

A. Pull Ups from Friday's WOD. If you're doing Friday's WOD make up any lifts from this week you missed. 0 - 8 mins:

Weighted Pull Ups: 20 for time in sets of 2-3 at 50% of your 1RM.

*If you don't have a Weighted Pull Up:

OTM x 8 mins: Tough Chin over bar Hold + Slow lower.

If holding chin over the bar is tough, use a band.

8 - 16 min:

Strict Pull Ups: Do 200% of your max Unbroken for time. You must rest at least 1 minute after breaking.

*If you didn't get more than 5 reps

OT2M x 4 sets: 6 Banded (unbroken) Pull Ups

B. For total time:

3 rounds:

10/8 Cal Row

10 Thrusters

- 2 min rest -

30/24 Cal Row

30 Thrusters

Barbell: (43/30kg)

*14 min time cap

*Fast target - sub 9.

*If you did this in class:

7 Rounds: 1 min work / 1 min rest:

12 Bar Facing Burpees, max Cal Echo in the remaining time

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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.