Wednesday 09.07.2025
- Jason
- Jul 6
- 2 min read
Updated: Jul 9
Flex Appeal - Fundraiser for Emily's trip to the CrossFit Games. Upcoming Events and Info Timetable changes here
Fitness:
A. For time:
80-60-40-20 Double Unders
40-30-20-10 Cal Bike Erg (Female 32-24-16-8)
20-15-10-5 DB Thrusters (22.5/15kg)
-Rest 90 seconds between rounds-
*Female
*25 min cap
*Either halve the Double Unders or do double the singles.
DB weight should be something you can do 20 reps in 3 sets minimum.
B. Post: 2 Rounds for quality:
1 min/side Banded Ankle Distractions (on plate)
10/side ATG Split Squats with Front Foot Elevated
Performance:
A. For time:
80-60-40-20 Double Unders
40-30-20-10 Cal Echo Bike (Female 32-24-16-8)
20-15-10-5 DB Thrusters (22.5/15kg)
-Rest 90 seconds between rounds-
*25 min cap
B. See Fitness
Weightlifting:
(0 - 4 min)
4 x Power Snatch + Snatch Grip BTN Push Press + Snatch balance + Overhead Squat (OTM)
*Primer, start light and build to 5/10 RPE if positions and speed are great.
(8 - 22 min)
Power Snatch + Below Knee Floating Power Snatch + Overhead Squat (OT2M)
7 x 70-75% (of Power Snatch)
*Don't go heavier, keep them fast and technical. Especially focus on light contact with the hips and keeping a straight bar path.
(22 - 35 min)
A. Banded Deadlift: 4 x 4 x 70%
*Orange / Yellow Band
*Clean Grip
(35 - 42 min)
Banded Nordic Curls: 4 x 6 Sweat:
A. 3 Rounds for load:
12 2x DB Bulgarian Split Squats
6 Ab Wheel Rollouts
B. 8 Rounds:
3 min work / 1 min rest:
24/18 Calorie
Max Burpee Box Get over in remaining time (48/40')
Odd rounds: Ski
Even rounds: Bike Erg
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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