Thursday 29.05.2025
- Kat
- May 25
- 2 min read
Conditioning:
Gymnastics Cycle Week 18: Accessories
A. 4 sets of 5 reps
Parallette L-Sit to Tucked Shoulder Stand
*DON'T extend your legs in the tuck until the final rep, and then do it very slowly and under control.
B. 4 sets OT90: Parallette Straddle L-Hold: 25-45 sec
C. 15 Min AMRAP:
200m Run
20 Hollow Rocks
20/15 Calorie Bike Erg
20/15 Ring Push Ups
20/15 Calorie Ski
*Up and back twice
Skill & Strength:
A & B: See Fitness
C. 15 Min AMRAP for quality:
20 Hollow Rocks
16m Handstand Walk
12 Rope Handle T-Bar Rows
8 DB External Rotations (each side)
4 Wall Walk + Wall Facing HSPU (1+1 = 1 rep)
Competitors Class:
A. "ttt Throwdown 297"
For time
3-5-7-9-11
Thruster (61/43kg)
Bar Facing Burpee
Muscle Up
*14 min cap
B. 4 rounds OTM:
2 Strict Deficit HSPU
*If you can't do BW deficit, used the assisted wall to do 2" blocks
C. 4 rounds: 30 work, 30 rest
Strict HSPU
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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