Tuesday 16.06.2026
- Kat
- 5 days 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 9
Fitness:
A. 0 - 7 mins:
Weighted Pull Ups: 6 sets of 3 at 40% of your 1RM
*If you don't have a Weighted Pull Up:
OTM x 7 mins: Tough Chin over bar Hold + Slow lower.
If holding chin over the bar is tough, use a band.
8 - 16 min:
8 min: Max unbroken Chin Up BW set
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
*If you don't have 5+ unbroken at BW:
8 min: 8-12 Banded Pull Ups (to failure)
11, 12, 13, 14, 15 min: 50% of that max unbroken set:
B. 2000m Row Time Trial
Compare to 7/5/24
Nate S: 6.25
Liz B: 7.20
Time Cap: 11 minutes
Top Males - Sub 7 (elite - Sub 6:40)
Top Females - Sub 8 (elite - Sub 7:40)
*First 500m, pace a few seconds below target pace, 2nd and 3rd 500m try to hold target pace, last 500m give it all you have.
Performance:
See Fitness
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.
0 - 17 min
A. 2 Rounds
3 sets every 2:30: 400m Run
*If the first 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.
- 2 min rest after the first round (3 x 400m)
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
*Part B is a repeat of last week; aim to beat your efforts.
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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