Wednesday 14.01.2026

CrossFit Claremont Mobility Resource

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Fitness:

EMOM x 20 mins: (4 rounds)

M1: 10-20 Cal Echo Bike

M2: 30-50 Double Unders

M3: 10-15 Pull Ups

M4: 12-16 DB alt Snatch (22.5/15kg)

M5: 10-20 Wall Balls (20/14lbs, 10/9ft)

5 min rest

Repeat again OTM x 10 mins: (2 rounds)

*Aim to keep consistent across, nothing wrong with undershooting the first 20 and finishing strong. Try to keep a similar range across all the movements, eg, don't make out Double Unders and do the minimum Echo, try to go maybe halfway on each.

Open/Quarter Final:

EMOM x 20 mins: (4 rounds)

M1: 10-20 Cal Echo Bike

M2: 30-50 Double Unders

M3: 10-15 Chest to Bar Pull Ups

M4: 12-16 DB alt Snatch (22.5/15kg)

M5: 10-20 Wall Balls (20/14lbs, 10/9ft)

5 min rest

Repeat again OTM x 10 mins: (2 rounds)

Weightlifting:

(0 - 12 min)

A. Snatch (full)

OTM x 12 min:

Min 1-3: 1 x 75%

Min 4-6: 1 x 80%

Min 7-12: 1 x 80-85%

(25 - 35 min)

B. Clean (full) & Jerk:

1 OTM x 10:

Min 1-2: 60%

Min 3-4: 65%

Min 5-6: 70%

Min 7-10: 80-85%

(36 - 42 min)

2 Rounds for quality:

20-24 Seated Medball Russian Twists

5 Slantboard ATG Split Squats (e side)

Sweat:

A. EMOM x 4 minutes:

8-10 sec to establish max watts on echo

*record max watts/round

- rest 2 mins -

B. EMOM x 4 minutes:

8-10 sec to establish max watts on row

*record max watts/round

- rest 2 mins -

C. EMOM x 4 minutes:

8-10 sec to establish max watts on ski

*record max watts/round

- rest 6 mins -

D. EMOM x 12 minutes:

1 - 30 sec echo @ 40%

2 - 30 sec row @ 40%

3 - 30 sec ski @ 40%

*%'s based off max wattages

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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 Competitors 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.