Tuesday 28.04.2026
- Kat
- Apr 26
- 2 min read
Updated: May 1
Upcoming Events and Info 7.30am Mobility Class: - Lower Limb Contact Liz or Nikki if you want info on joining the mobility class. Week 2: PAILs & RAILs – increase lower limb range of motion.
Standard joint prep + Deep squat pails and rails, Hip rotation PAILS and RAILS, Ankle PAILS AND rails +
Introduction to unilateral loading through range (Low Skill, High Control) Fitness:
A. In 12 minutes: Push Ups - max Reps in 90 seconds.
Then, 4 x 30% of that 90 sec max effort - try to keep the 30% Unbroken.
*If you don't have Push Ups, go to a Parallette.
B. 2 Rounds for time:
20/15 Calorie Row
20 Pull Ups
10 alt DB Snatch (22.5/15kg)
- 1 min rest -
20/15 Calorie Row
20/15 Calorie Ski
10 alt DB Snatch (22.5/15kg)
- 1 min rest -
*18 min time cap
*Modify Pull ups to jumping pull ups.
Performance:
A. In 12 minutes: Ring Dips - max Reps in 90 seconds.
Then, 4 x 30% of that 90 sec max effort - try to keep the 30% Unbroken.
*If you don't have Ring Dips do Bar Dips or then Push Ups.
B. 2 Rounds for time:
20/15 Calorie Row
10 Strict Handstand Push Ups
10 alt DB Snatch (22.5/15kg)
- 1 min rest -
20/15 Calorie Row
20 Chest to Bar Pull Ups
10 alt DB Snatch (22.5/15kg)
- 1 min rest -
*18 min time cap
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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