Tuesday 19.05.2026
- Kat
- May 17
- 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 5
Light Load + Tempo – Strengthen the Range
Standard joint prep + isolated hip ROM and control + unilateral and bilateral loading through full range of motion.
Fitness:
A. 0 - 8 mins:
Weighted Pull Ups: 25 for time in sets of 2-3 at 40% of your 1RM.
*If you don't have a Weighted Pull Up:
OTM x 8 mins: Tough Chin over bar Hold + Slow lower.
If holding chin over the bar is tough, use a band.
8 - 16 min:
Strict Pull Ups: Do 200% of your max Unbroken for time. You must rest at least 1 minute after breaking.
*If you didn't get more than 5 reps
OT2M x 4 sets: 6 Banded (unbroken) Pull Ups
B. 14 min AMRAP
10 Box Jumps (24/20")
15 Ring Push Ups
20 Lateral Box Step Up and Overs (24/20")
1 Rope Climb
*Use a ring standard where you can get 4s minimum.
Performance:
A. See Fitness
B. 14 min AMRAP
10 Box Jumps (24/20")
10 Strict Handstand Push Ups
20 Lateral Box Step Up and Overs (24/20")
3 Rope Climbs
HYROX:
0 min:
A. OT3M: 5 x 400m Run
*As fast as possible but no more than 10 seconds of variation
20 min:
15 min AMRAP:
200m Ski
20m Travelling Burpee
20m DB Walking Lunge
100m Farmers Carry (32/24kg)
40 min:
1000m Run
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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