Tuesday 05.05.2026
- Kat
- May 3
- 1 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. Weeks 3–4: Lift-Offs & End-Range Isometrics.
Standard joint prep +
Hip flexion, rotation and flexion end range isometrics and liftoffs. + unilateral control and squat progressions. Fitness:
A. alt OTM for 18 minutes
Odd: 1 Weighted Pull Up at 50% of 1RM
Even: 40% of your max strict unbroken Pull Ups
*If you don't have a BW Pull Up:
Odd: 1 Tough Chin over Bar Hold
Even: 5 Banded Pull Ups
B. 3 rounds: Every 6 minutes:
12-9-6
Row Calories
Burpee over the Rower
*Female Cal is 9-7-5
*Score is your slowest time
*This workout is a sprint, but we still want to make is sustainable. Set a tough effort at the standard and hold it. 4.30 cap per round.
Performance:
See Fitness
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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