CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit: A. Every 9 minutes for 27 minutes: (3 rounds) 0:00 - 2:30: Echo Bike Max Calories - 30 seconds rest - 3:00 - 5:30: Row Max Calories - 30 seconds rest - 6:00 - 8:30: Ski Max Calories - 30 seconds rest - *Aim for a consistent output across the 2:30 on each effort and round. B. Post: (12 mins)

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness: In teams of 3: 30 min AMRAP: 9 Deadlifts (85/60kg) 15 Toes to Bar 21 Hand Release Push Ups *Deadlifts should be something you can do in 2 sets unbroken. Flow: P1 on AMRAP: P2 on Echo Bike P3 rests *Alternate stations when a round is completed Top Scores: 18+ rounds / 400+ cals Minimum Target

CrossFit Claremont Mobility Resource Fitness: A. Front Foot Elevated (2") Back Rack Bulgarian Split Squats: 3s x 10r *Focus on stability and range. Back knee just off the ground. B. 13 min AMRAP: 5 Bar Dips 7 Front Squats (60/42.5kg) 5 Strict Ring Pull Ups 9 Lateral Burpees Performance: A. See Fitness B. 13 min AMRAP: 5 Muscle Ups 7 Front Squats (60/42.5kg) 9 Lateral Burpees Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to s

CrossFit Claremont Mobility Resource Fitness: A. Week 16 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up B. 20 min AMRAP: 10 Pike Handstand Push-ups 15/12 Ski Erg Calories 15 Toes Through Rings 20/15 Echo Bike Calories 20 sec Handstand Hold on wall Performance: A. See Conditioning B. 0 - 6 min: OTM: 2 Strict Handstand Push Ups for depth *If you don't have floor yet, complete 2x 5 sec eccentrics. 7 -

CrossFit Claremont Mobility Resource Fitness: A. POLP Back Squat: *First week 3s x 10r x 65%, add 5% for every successful week. If you fail the 10s twice chat to a coach. B. 3 Rounds for time: 10/8 Chest to Bar Pull Ups 150m Run 15 alt Box Weighted Step Ups (22.5/15kg, 24/20") 150m Run - 1 min rest - *15 min cap Performance: A. See Fitness B. 3 Rounds for time: 10/8 Bar Muscle Ups 150m Run 15 alt Box Weighted Step Ups (22.5/15kg, 24/20") 150m Run - 1 min rest - *Ensure the Mu

CrossFit Claremont Mobility Resource Fitness: A. 30 min AMRAP: Uncommon work 100m Farmers Carry (32/24kg) 2 Rope Climbs 30m Sled Push (125/100kg) 400m Ski 5 Sandbag Over Shoulder (65/45kg) 6 Burpee Box Get over w Dead Ball (40", 15/12kg) 700m Bike Erg *Aim to keep a steady intensity across this workout. Performance: See Fitness HYROX (6:30pm): A. Run 4 Rounds 3 min threshold 1 min walk recovery *Aim to be sustainable B. 20 min AMRAP: 500m Row 20m Sled Push (100/75kg) 500m Ski

CrossFit Claremont Mobility Resource Fitness: A. POLP Deadlift: (Stop and reset first 2 sets and touch and go final set) 10 x 55%, 60%, 65%, or add 5% to each set if you've been successful in previous weeks. *Email info@crossfitclaremont.com.au if you want the program spreadsheet. B. 3 Rounds: 3 minutes work / 3 minutes rest: 15 Wall Balls (10/9ft) 15 Med Ball Clean & Jerks Max Calorie Row Med Ball: (20/14lbs) Performance: A. See Fitness B. 3 Rounds: 3 minutes work / 3 minut

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit: A. Mobility work: 2 rounds 10 Prone PVC Passthroughs 1 min couch stretch (e side) 1 min PVC Front Rack Stretch on Box B. Every 6 minutes for 24 minutes (4 rounds): 4 min AMREP: 400m Run 20 Kettlebell Swings (24/16kg) Echo Bike Max calories - 2 min rest between - Flow: A. See CrossFit B. Eve

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness: In Pairs: 35 min AMRAP: One person working at a time 80/60 Calorie Row 40 Toes to Bar 40 Abmat Sit Ups 60/45 Calorie Bike Er 30 Pull Ups 30 Bulgarian Ring Rows 40/30 Calorie Ski 15 Chest to bar Pull Ups 15 Bulgarian Ring Rows Performance: In Pairs: 35 min AMRAP: One person working at a time

CrossFit Claremont Mobility Resource Fitness: A. "Swinging Chief" 5 Rounds: 3 min AMRAP: 6 Russian KB Swings (32/24kg) 6 Push Ups 9 Air Squats - 1 min rest between - *Restart the AMRAP each round. Compare to 17/6/24 Candice W: 18.815 rounds Performance: "The Chief" 5 Rounds: 3 min AMRAP: 3 Power Cleans (61/43kg) 6 Push Ups 9 Air Squats - 1 min rest between - *Restart the AMRAP each round. Compare to 17/6/24 Matt Bl: 31.9 rounds Kat B: 27.2 rounds Log all workout results to Be

CrossFit Claremont Mobility Resource Fitness: A. Gymnastics Week 15: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Parallette Handstand, Handstand Hold. B. 20 Min AMREP: 4 Rounds every 5 minutes: 4 min AMREP, 1 min rest between 20 alt V Ups 15 sec Arch Hold 10 Unbroken Banded Pull Ups 5 Wall Walks Max Calorie Bike Erg *Final round goes for 5 minutes. Performance: A. See Conditioning B. 12 Min AMRAP for quality 3 Strict Muscle Ups 20 sec Arch Hold 3 Parallette HSPU Ec

CrossFit Claremont Mobility Resource Fitness: A. POLP Deadlifts: *If it's your first week: 10 x 55%, 60%, 65% *If you were successful last week, move up 5% on all 3 sets. B. For total time: 2 Rounds: 80 Double Unders 20 alt DB Goblet Reverse Lunges 15 Lateral Burpees Over DB 3 PVC lateral hurdle under and over (e direction) - rest 90 sec - 2 Rounds: 80 Double Unders 20 Single Arm DB Thrusters 15 Lateral Burpees over DB. 3 PVC lateral hurdle under and over (e direction) DB: (2

CrossFit Claremont Mobility Resource Fitness: A. Row technique work. B. "Concept Golf" 18 Rounds: 1 min work, 1 min rest alt between Row Ski Bike (6 of each machine) Golf scoring Eagle (-2): Male > 335m, Female > 295m Birdie (-1): Male > 320m, Female > 280m Par (0): Male > 300m, Female >265m Bogey (+1): Male > 280m, Female, > 250m Double Bogey (+2): Male > 260m, Female > 235m Triple Bogey (+3): Male < 260m, Female < 235m *Double those numbers for Bike Compare to 21/6/26 and 1

CrossFit Claremont Mobility Resource Fitness: A. POLP Back Squats: *If it's your first week: 3 x 10r x 65% *If you were successful last week, move up 5% on all 3 sets. B. 15 min AMRAP: 8 Strict Pull Ups 12 alt DB Snatch (22.5/15kg) 16 Lateral Step Up & Overs (24/20") *Choose a band that can get you 8 done in 2 sets. Performance: A. Snatch: 3 x 77%, 78%, 80%, 81%, 82% *If you don't know %s just work some technical sets of 3. B. For time: 20 Pull Ups 20 Lateral Step Up & Overs

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. CrossFit: A. OT2M x 8: 10m Sled Push: *Go as heavy as you can with something you can do in 15 seconds or under. B. 20 min AMRAP: 30/24 Calorie Ski 30m Sled Push (80/55kg) 30/24 Calorie Bike Erg 3 Arms Only Sled Pulls (40/25kg) Flow: A. See CrossFit B. 20 AMRAP for quality 20/16 Calorie Ski 20m Sled P

CrossFit Claremont Mobility Resource On weekends we cannot enter through the usual spot (Gate 8). You must enter through Gate 1, which is near the Railway line on Graylands Road. Fitness: 100/70 Calorie Bike Erg 80 Bar Facing Burpees 60 Russian KB Swings (32/24kg) 40 Push Ups 30 Chest to Bar Pull Ups 40 Push Ups 60 Russian KB Swings (32/24kg) 80 Bar Facing Burpees 100/70 Calorie Bike Erg *35 min time cap" Performance: 100/70 Calorie Echo Bike 80 Bar Facing Burpees 40 Power Cl

CrossFit Claremont Mobility Resource Fitness: A. 5 Rounds for time: 40 Double Unders 30 Abmat Sit Ups 20 Double Unders 30 Wall Balls (9/6kg) *20 min cap *1.5x for Singles *Same reps just broken up into more sustainable sets. Post: 3 Rounds for quality: 12-15 Single Leg Heel Raises 20-30 sec Med Ball Hamstring Hang Performance: A. 2 Rounds for time: 100 Double Unders 75 Abmat Sit Ups 50 Double Unders 75 Wall Balls (20/14lbs) *20 min cap Post: See Fitness Log all workout result

CrossFit Claremont Mobility Resource Fitness: A. Gymnastics Week 14: Floor Series 1/4: Floor Basics: Bridge Up, Forward Roll & Wall Walk. B. 20 Min AMRAP: 30/24 Calorie Echo Bike 5 Wall Walks 30/24 Calorie Ski 10 Gorilla Row (each arm) (22.5/15kg) 30/24 Calorie Ski 20 sec Tuck Hold Performance: A. See Conditioning B. 20 Min AMRAP for quality: 1 Wall Walk + 10 Wall Facing Shoulder Taps 2 Strict Muscle Ups (2 False Grip Chest to Ring + 2 dips) 3 Wall Facing Strict HSPU (Pike)

CrossFit Claremont Mobility Resource Fitness: A. POLP Deadlift: *You are either already doing these and hopefully know what you're doing or are doing the first week which is 3 x 10 x 65%. *If you would like a Spreadsheet to figure out all of your lifts - email info@crossfitclaremont.com.au B. 15 min AMRAP: 20 Box Jump Overs (24/20") 20 alt DB Hang Snatches 20 1x DB alt Step Ups DB: (22.5/15kg) Performance: A. See Fitness B. 15 min AMRAP: 20 Box Jump Overs (24/20") 20 alt DB H

CrossFit Claremont Mobility Resource Fitness: A. Weighted Pull Ups: (OT2M) 4-4-4-4-4 *If you can't do these with Bodyweight Unbroken, use a band. B. Every 3 minutes x 8 sets (4 rounds) Each set is for time: *2.00 min cap on each set, score is total time. Set 1: 25/18 Calorie Bke Erg Set 2: 12 Toes to Bar 12 Bar Touching Burpees *Bar must be out of standing reach. Performance: A. See Fitness B. Every 3 minutes x 8 sets (4 rounds) Each set is for time: *2.00 min cap on each set