Tuesday 28.10.2025
- Kat
- Oct 26
- 2 min read
Updated: Oct 31
A. 0 - 8 min:
Weighted Pull Ups: 25 reps for time in sets of 2-3 reps at 40% of your 1RM Weighted Pull Up
*If you don't have a Weighted Pull Up:
OTM x 8 mins: Tough Chin over bar Hold + Slow lower.
8 - 16 min:
Strict Pull Ups: Do 200% of your max Unbroken for time. (Allowed to do 5 sets max)
*If you didn't get more than 5 reps
OT2M x 4 sets: 8 Banded (unbroken) Pull Ups
B. Every 4 minutes for 16 minutes (4 rounds)
10 Toes to Bar
20 sec DB Farmers Hold
50 Double Unders or Single Skips
20 sec DB Farmers Hold
10 Strict Abmat Sit Ups
*3 min cap on each round.
DBs: (22.5/15kg)
Performance:
A. See Fitness
B. Every 4 minutes for 16 minutes (4 rounds)
10 Toes to Bar
20 sec DB Farmers Hold
50 Double Unders
20 sec DB Farmers Hold
10 Toes to Bar
*3 min cap on each round.
DBs: (22.5/15kg)
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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