Wednesday 03.09.2025

Upcoming Events and Info CrossFit Claremont Mobility Resource

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Fitness: 

A. 3 Rounds for quality:

20 sec Partner Thoracic bar Hang

40 sec partner assisted straddle fold

5 Clean Grip Sotts Press

B. 5 Rounds:

4 minutes work / 2 minutes rest

400m Run

20 Lateral Burpees over the Bar

Max Thrusters (40/30kg) in the remaining time

*If you get less than 5 thrusters, reduce the burpees to 10.

Performance:

See Fitness

Weightlifting:

(0 - 15 min)

Build to a heavy complex: 2 Clean Pull from Blocks + 1 Power Clean from Blocks

Reset for each rep

(15 - 30 min)

Front Squat: 15 minutes to build to a heavy 5 for the day, then at the 30 min:

Max (-2) x 70% (of today's 5)

(35 - 45 min)

For Quality & Time:

10-8-6-4-2

Deadlift (140/100kg)

DB Bench Press (32.5/22.5kg)

*Reduce load if needed so while you will still need rest you can do it unbroken. Sweat:

In teams of 3-4:

21,000/16000m Bike Erg

*Every time, you change working partner complete:

6 alt Single Arm Devil Press (22.5/15kg)

12 Box Jumps (24/20")

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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.