Tuesday 01.09.2026
- Nicole Ascott
- Aug 30
- 2 min read
Upcoming Events and Info Fitness:
A. In 8 minutes:
2 min AMRAP: Strict Chest to bar Pull Ups
- directly into -
In 2 minutes: 2 Rounds each side: 20m Suitcase Carry (e side) - tough loading
- directly into -
2 min AMRAP: Strict Chest to bar Pull Ups
- directly into -
In 2 minutes: 2 Rounds each side: 20m Suitcase Carry (e side) - tough loading
*If you don't have BW C2B, choose a band that can get you 3-4 reps UB.
B. Every 4 minutes for 16 minutes: (4 rounds)
25/18 Calorie Bike Erg
20 Abmat Sit Ups
10 Pull Ups
*3 min time cap on each set.
*If you don't have Pull Ups modify to jumping pull ups.
*Score is all 4 rounds combined.
Performance:
A. See Fitness
B. Every 4 minutes for 16 minutes:
20/16 Calorie Echo Bike
15 GHD Sit Ups
8 Bar Muscle Ups
*3 min time cap on each set.
Only do the GHD's if you can finish each round. If you don't finish a round, modify the next round to 20 abmat sit ups.
**Modify the MU to Jumping MU.
HYROX: (6.30pm)
*For best results, we also recommend following some additional running work. Check our endurance track for the 10K paced interval work which is well suited.
OT6M x 7 sets:
250/225m Ski
20m Sled Push (150/125kg)
250/225m Row
20m Travelling Burpees
*5 min cap per round, if you finish early, easy spin on C2 bike until 5:30 mark.
The target here is to push all the paces faster than race pace, but also remain consistent. If you don't finish in your first or second set then take 50m off the machines and/or 10m off the Sled and/or 5m less burpees.
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.
Comments