Tuesday 23.06.2026

CrossFit Claremont Mobility Resource

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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 10

Fitness:

A. 0 - 7 mins:

Weighted Pull Ups: 6 sets of 2 at 60% 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 Close Grip Pull Ups

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:

*Close Grips Pull Ups are done so the fingers are almost touching

B. 16 min AMRAP:

200 Single Skips (any style)

20 Pike HSPU

100 Double Unders

30 Push Press (22.5/15kg)

50 Double Unders

40 Push Ups

*Choose a DB that you can open with 10+ Push Press. A Push Up option you can do 5s with.

Performance:

A. See Fitness

B. For time:

200 Single skips (any style)

20 Strict Handstand Push Ups

100 Double Unders

40 Kipping Handstand Push Ups

50 Double Unders

60 Push Ups

*16 min time cap

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 - 8 min:

Moderate Run. Smooth pace. Focus on breathing and position.

10 - 30 min:

20 min AMRAP:

400m Run

20m Sled Push (150/125kg)

400m Run

20m Sled Pull (80/60kg)

400m Run

30m Burpee Broad Jump

400m Run

60m KB Farmers Carry

32 - 40 min:

Moderate Run. Smooth pace. Focus on breathing and position. Try to get same distance as first.

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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.