Wednesday 21.01.2026
- Kat
- Jan 18
- 2 min read
Fitness:
A. Every 3 minutes for 12 minutes (4 sets)
1 Power Clean + 4 Thrusters
B. 1 min work / 1 min rest x 3 rounds (18 mins total)
M1: True Ring Rows
M2: Max Thrusters (43/29kg)
M3: Max Calorie Row
*MU > Chest to Ring Pull Ups
*Only modify Thruster weight if you can't do 5 in a minute.
*Ring Pull Up > Bulgarian RIng Row
Open/Quarter Final:
A. Every 3 minutes for 12 minutes (4 sets)
2 Power Cleans + 4 Front Squats + 2 Shoulder to Overhead
B. 1 min work / 1 min rest x 3 rounds (18 mins total)
M1: Max Ring Muscle Ups
M2: Max Thrusters (43/29kg)
M3: Max Calorie Row
*MU > Chest to Ring Pull Ups
*Only modify Thruster weight if you can't do 5 in a minute
Weightlifting:
(0 - 10 min)
A. Clean: (OT2.5M)
4 x 1.1 @ 60%, 70%, 80%, 85-90%
*Do the second Cluster rep at 20 seconds.
(15 - 25 min)
B. Bench Press: (OT2.5M)
4s x 3r [Build to a 9/10 3 rep]
(30 - 42 min)
C. Every 3 minutes for 12 minutes (4 sets)
2 Power Cleans + 4 Front Squats + 2 Shoulder to Overhead
*If you did C in class:
Overhead Squat: 4s x 2r x 75-85%
*Should be a challenge but have more of a focus on strong positions.
Accessories: (If you have time on your own)
3 Rounds:
6 Ab Wheels
12 DB Frog Pumps
30 second Superman Hold
Sweat:
Warm Up: 5 min easy Bike Erg, each minute increase the damper but hold the same RPM
A. For total meters:
4 min run for max distance
- 3 min easy bike erg spin -
4 min Ski for max distance
- 3 min easy bike erg spin -
4 min Echo for max distance (halve the meters for score)
- 3 min easy bike erg spin -
4 min Row for max distance
- 6 min easy bike erg spin -
*Make sure transitions onto bike are immediate. Must stay on Bike until 15 seconds before 4 min.
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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