Tuesday 08.09.2026
UpcoRoyal Show Arrangements 2026 Fitness:
A. 3 Rounds for quaity:
5 or Max (-2) Supine Australian Pull Ups
5 Lateral Lunges w plate in Front (e side)
10-12 S leg Heel Raises on Riser.
B. For total reps:
0 min:
2000/1800m Bike Erg
40m BW Walking Lunges
Max Pull Ups
*Stop at the 8 min mark
10 min:
2000/1800m Bike Erg
40m BW Walking Lunges
Max Pull Ups
*Stop at the 18 min mark"
Performance:
A. See Fitness
B. For total reps:
0 min:
2000/1800m Echo Bike
40m SA OH DB Walking Lunges (22.5/15kg)
Max Bar Muscle Ups
*Stop at the 8 min mark
10 min:
2000/1800m Echo Bike
40m SA OH DB Walking Lunges (22.5/15kg)
Max Bar Muscle Ups
*Stop at the 18 min mark
*alt arm every 10m for the lunges.
HYROX: (6.30pm)
"OTM 10 min x 4 sets:
7 min work
250m Ski
500m Row
250m Ski
AMRAP in remaining time:
10m Sled Push (150/125kg)
10m Travelling Burpees
20 sec Bar Hang
- 3 min easy bike erg spin recovery -"
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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