Tuesday 09.06.2026
- Kat
- Jun 7
- 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 8
Squat & PUll Integration - Skill Transfer Bilateral
Joint prep + tempo loaded barbell movement + high ROM demand Single leg loading
Fitness:
A. 20 min AMRAP:
400m Run
15 Pull Ups
10 KB Plank Drags (16/12kg)
*left and right = 1
*If you don't have BW Pull Ups to Bulgarian Ring Rows.
B. 21 min: alt OTM x 10 mins:
M1: 30 sec hanging Tuck Hold
M2: 5-10 Seated Straddle Leg Lifts
Performance:
A. 20 min AMRAP:
3 Rounds:
400m Run
15 Pull Ups
- into -
2 Rounds:
300m Run
10 Chest to Bar Pull Ups
- into -
AMRAP in remaining time:
200m Run
5 Bar Muscle Ups
B. See Fitness
HYROX: (6.30pm)
*For best results we also reccommend follow some additional running work. Check our endurance track for the 10K paced interval work which is well suited.
0 - 17:30 min
A. 7 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. These are meant to be a tough pace.
20 - 44 min:
4 Rounds of 60 work / 30 rest
E1: Max Distance Rope Sled Pull (arms only) (50/30kg, 7m lengths)
E2: Max Distance Burpee Broad Jump
E3: Max Distance Farmers Carry (32/24kg)
E4: Max Distance Calorie Ski
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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