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WARM UP

4mins
20 Russian swings 32/24kg
2 Windmills per side

MOBILITY

Hipster glide
Peanut crunches
G-spot and axis of pain trigger
Athletes choice

SKILL/STRENGTH

Deadlift 5×5

Then

Touch and go power snatch technique

WOD

2 Rounds each round for time
20 Calorie row
10 Power snatch 61/42.5kg

Full recovery rest between sets 5-10mins

COMPETITORS

This week will be a fill in week. Plenty of variety and some testing before we kick off with some more focused programming. After this week the posted program will become vague as you will have a template that you will fit in to certain sessions. e.g. when Lower Body strength is programmed, one athlete would be setting a 1-5RM for a movement they have chosen as needing work while another may be doing 10×5 on another movement say squats, at a weight determined by the max squat weight 2 days earlier.

Make sense? Didn’t think so. Just see me and get your template.

Also I will be programming a high and lower volume option as I have seen a few folks struggling to get the work done. There will also be the option of breaking the program up into two sessions or one big one

  1. Find 1RM on a lower body lift in your template – Be finished before the class gets to deadlifts
  2. Find 1RM on an upper body lift in your template
  3. Strict pull ups 5×5 – add weight
  4. WOD
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.