Tuesday 02.06.2026
- Jason
- 1 hour ago
- 2 min read
Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class.
Lower Body Week 7
Light Load + Tempo – Strengthen the Range
Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion.
Fitness:
Ski: 10 Rounds: 30 sec work / 30 sec rest
- 5 minutes rest -
Row: 10 Rounds: 30 sec work / 30 sec rest
- 5 minutes rest -
Bike Erg: 10 Rounds: 30 sec work / 30 sec rest
*Each machine at about a 9-9.5/10 effort. Do your efforts in a way where you get your best overall average. This is most likely going to have a slight drop-off as you go.
Record your average pace on each machine.
Performance:
See Fitness
HYROX: (6.30pm)
0 - 15 min
A. 6 sets every 2:30: 400m Run
*If the 400m takes over 1:30, next set do a 200m to recover and then go back to 400m. Speed focus today.
20 - 35 min:
15 min AMRAP:
400m Ski
40m Travelling Burpee
40m 1 x DB Walking Lunge (22.5/15kg)
200m Farmers Carry (32/24kg)
*Extra 25% on each set, aim to get the same amount of reps as last week (or close) with the larger sets.
40 - 52 min:
Every 4 mins x 3 sets:
400m Run, max Cal Row until 3 min mark
- 1 min rest between sets -
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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