Tuesday 30.06.2026
- Nicole Ascott
- Jun 28
- 2 min read
Upcoming Events and Info 7.30am Mobility Class: On Term Break Contact Liz or Nikki if you want info on joining the mobility class for next term.
Fitness:
A. 0 - 7 mins:
Weighted Pull Ups: 6 sets of 1 at 80% 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 Wide Grip Behind the Neck Strict 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:
B. 4 Rounds for total Calories
30 seconds work / 90 seconds rest
M1. Max Calorie Ski
M2. Max Calorie Row
M3. Max Calorie Bike Erg
Performance:
See Fitness.
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.
Beginning every 7 minutes; complete a 800m Run then max reps until the 5:30 mark.
R1: Sled Push (180/140)
R2: Sled Pull (80/50)
R3: Burpee Broad Jump
R4: Farmers Carry (32/24kg)
R5: Walking Lunges
R6: Wall Balls
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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