Wednesday 23.04.2025

Upcoming Events

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Fitness: 

A. OT3M x 4

10 Landmine Squat, directly into

15 Lateral Banded Monster Walks (e way)

*Start light on landmine, last 2 sets should be tough,

B. 20 min alt OTM

40 sec work / 20 sec rest:

Abmat Sit Ups

5m DB Farmers Carry Shuttle (22.5/15kg)

Row Calories

Rest *Each shuttle = 1 rep.

Performance:

A. In 12 minutes:

Pause (3 sec) Back Squat: 3 x 3 x 65%

*% off Pause 1RM.

B. 20 min alt OTM

40 sec work / 20 sec rest:

Toes to Bar (must be done in sets of 5)

5m DB Farmers Carry Shuttle (22.5/15kg)

Row Calories

Rest

*If you can't string 5 Toes to Bar together, do 5 swings + toes as high as possible.

Weightlifting:

(0 - 18 min)

A. Squat Clean + Jerk:

5 x (1+3) x 70%

(18 - 32 min)

Pause (3 sec) Back Squat: 3 x 3 x 65%

*% off Pause 1RM.

(32 - 45 min)

C. 3 sets:

10 Back Rack Split Squats (e side)

- directly into -

5 Split Jumps (don't alt)

*Do one side, rest then the other.

- 30 sec rest -

20m DB OH Carry (e side) Sweat:

A. 3 Rounds for load:

12-15 Monkeyfoot Knee Raises into 10-15 hammy Curls

B. 4 Rounds for Reps:

5 mins work / 2 mins rest

15/12 Cal Echo Bike

15 Lateral Burpees Over DB

15 Goblet Squats

15 alt DB Snatch

Max Calorie Bike Erg in the remaining time

DB: (22.5/15kg)

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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.