We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
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:
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
20 Stick Sit Ups
20/15 Calorie Echo Bike
10m Dog Sled Rope Pull & Push (100/75kg)
Compare to 2/2/23
Dom 3 + 9 Pull ups
Kat B: 3 + 13 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
Compare to 2/2/23
Nate S: 40
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.
