Wednesday 18.02.2026
- Kat
- Feb 15
- 2 min read
Fitness:
Every 8 minutes for 24 minutes (3 rounds)
Minutes 1-4:
15 Toes to Bar
150m Run
15m Slider Leg Drag
15 Toes to Bar
*If you don't have T2B, complete strict sit ups on second movement,
Minutes 5-8:
15 Push Ups
15 Pull Ups
15 Goblet Reverse Lunges (any style) (22.5/15kg)
15 Push Ups
*3.30 cap on each segment. Score is time if you completed all 8 sets, otherwise it's total missed reps.
Open/Quarter Final:
Every 8 minutes for 24 minutes (3 rounds)
Minutes 1-4:
15 Toes to Bar
150m Run
15m Handstand Walk
15 Toes to Bar
Minutes 5-8:
15 Kipping HSPU
15 Chest to Bar Pull Ups
15 Front Rack alt Reverse Lunges (22.5/15kg)
15 Kipping HSPU
*3.30 cap on each segment. Score is time if you completed all 8 sets, otherwise it's total missed reps.
Weightlifting:
(0 - 15 min)
In 15 minutes: Build to a heavy complex:
3 Hang Power Cleans + 2 Front Squats + 1 Split Jerk
(17:30 - 25 min)
Clean: (OT2.5M)
3 x 1.1
*Second cluster rep after 20 seconds. Build to 90-95% on the last set.
(30 - 42 min)
Bench Press: (OT2.5M)
3-2-1-1, then 1 set of max reps at 80% of that single.
*Build to a 9/10 RPE for the single
Sweat:
7 Rounds: Startint every 6 minutes
0 min:
24/16 Calorie Bike Erg
12 1x DB Box Step Ups (24/20")
3 min:
24/16 Cal Ski
16 Russian Kettlebell Swings (32/24kg)
*Complete the first round and then decide if you want add Calories on. Your score is the total Calories completed as long as the Step Overs and Swings are finished too.
*2.30 cap on each
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.
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