Tuesday 23.06.2026
- Nicole Ascott
- Jun 21
- 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 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.
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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