Thursday 30.04.2026
- Kat
- 6 hours ago
- 2 min read
Conditioning:
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 DB Press
15/12 Ski Erg Calories
20/15 Echo Bike Calories
25 Abmat Sit Ups
*Choose a DB you can get 10 done in 2 sets initially.
Skill & Strength:
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.
6 - 12 min:
2 Kipping Handstand Push Ups for depth
12 - 20 min:
5 Min AMRAP:
1 Strict Muscle Up
2 High Ring Dips
or
2 Low Ring Strict Transitions
2 Ring/Bar Dips
2 Chest to Ring Pull Ups
Comp Class:
*If you're not doing tomorrow's WOD - get tomorrow's Pull Up work done before class in Studio B. If you are gonna do tomorrow's WOD do Bike Erg instead of Thruster
A. Bench Press:
5s x 8r x 75% of your 8RM from last week.
B. 10 Rounds for total load:
OTM:
3 Power Cleans
3 Front Squats
3 Jerks
*You can change load at the end of each round. Your score is your load for each minute added together.
*If you don't complete all reps within a minute you get a 0 for that round.
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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