Wednesday 20.08.2025

Quiz Night and Fundraiser Event Upcoming Events and Info CrossFit Claremont Mobility Resource

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Fitness: 

A. 14 min AMRAP:

10 Push Ups

20/15 Cal Echo Bike

30 Walking BW Lunges

B. 3 sets every 4 minutes:

12-15 Single Leg Bent Knee Heel Raises

20-25 Tib Raises

Max L-Sit (if it's less than 30, quick drop then accumulate the rest of the 30 seconds in a tuck)

*20-30 sec rest between movements.

Performance:

A. Alt OTM x 14 minutes:

30 work / 30 rest

Odd: Max DB Walking Lunges Steps (32.5/22.5kg)

Even: Max Bench Press (80/50kg)

B. See Fitness

Weightlifting:

(0 - 12 min)

A. Power Clean: (OT2.5M)

5 x 70%

4 x 75%

3 x 80%, 80%+, 80%+

*Only increase from 80% if the reps look good. Stop and reset every time

(14 - 22 min)

Pause Snatch Deadlift + Snatch Pull: OT2M

5 x (1+1) x 90%

(22 - 38 min)

Back Squat:

2 sets of 3.2.1 x 85%

*30 sec rest between cluster reps, full recovery between sets.

(38 - 45 min)

Glute Ham Raise: 4s x 6-8 reps

*Use a band if not able to do BW Sweat:

30 min AMRAP:

100/80 Calorie Bike Erg

25 Burpee Box Jumps (30/24")

25 Burpee Pull Ups

100/80 Calorie Bike Erg

25 Burpee Box Jumps (24/20")

25 Burpees

100/80 Calorie Bike Erg

*40 min cap

Post:

5 minutes of 4-4-4-4 Box Breathing

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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.