Thursday 29.10.2026
Fitness:
A. Week 16 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up
B. 20 min AMRAP:
10 Pike Handstand Push-ups
15/12 Ski Erg Calories
15 Toes Through Rings
20/15 Echo Bike Calories
20 sec Handstand Hold on wall
Performance:
A. See Conditioning
B. 0 - 6 min:
2 Strict Handstand Push Ups for depth
*If you don't have floor yet, complete 2x 5 sec eccentrics.
7 - 12 min:
2 Kipping Handstand Push Ups for depth
12 - 20 min:
1-3 Freestand Handstand attempts
3 x 3 sec False Grip Chest to Ring Hold
3 Headstand to Press
3 Strict Toes to Ring
Comp Class:
*If you're doing the class don't push the HSPU too hard and take the 12-20 min work easy.
A. tttTD362
13 min AMRAP:
5 Muscle Ups
7 Front Squats (60/42.5kg)
9 Lateral Burpees
Top scores: 5 rounds
Min Goal: 3 rounds
B. 20 minutes for quality:
1 Legless Rope Climb
10m Handstand Walk
10 GHD Sit Ups
10 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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