Tuesday 27.01.2026
- Kat
- Jan 25
- 2 min read
The Gym closes at 7.30pm from now until late Jan, which includes a pause in the rehab class until then.
Fitness:
A. For max reps:
OTM x 3
30 sec AMRAP - Straight Leg Sit ups (no abmat)
Rest 1 min
OTM x 3
30 sec AMRAP - Reverse Slider V Ups
Rest 1 min
OTM x 3
30 sec AMRAP - Russian Twists
B. 4 Rounds: 100 sec work / 80 sec rest
20/15 Calorie Row
Max Push Ups in the remaining time
*On the 4th round keep working through the 80 sec rest
*If you don't get 5 or more full range push ups, take off 5 Cals & use a band on the Push Ups.
Open/Quarter Final:
A. For max reps:
OTM x 3
8-12 Toes to bar
-Rest 1 min-
OTM x 3
6-10 Toes to bar
-Rest 1 min-
OTM x 3
4-8 Toes to bar
*Goal is for every set to be unbroken. Pick a number within the range to try to hit on all 3 sets. If the low end is high, do as many UB as possible then hang on for knee tucks.
B. 4 Rounds: 100 sec work / 80 sec rest
20/15 Calorie Row
Max Strict Handstand Push Ups in the remaining time
*On the 4th round keep working through the 80 sec rest
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.
Comments