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WARM UP

4mins
20 Russian swings
Bear crawl

MOBILITY

Peanut crunches
Pistol of doom
Hipster glides
Athletes choice

STRENGTH

Push press 5×5

SKILL

5min EMOM
5 Assisted strict pull ups
5-10 Kipping pull ups
5-10 Chest to bar pull ups
2+ Bar muscle ups

Same standards as last week, as well as the same test prior to performing the EMOM

WOD

9min AMRAP
start at 1 rep for each movement during the first round, 2 in the second and so on
Overhead squats 75/50kg
Strict hand stand push ups
Muscle ups

COMPETITORS

SESSION 1

  1. Lower body strength lift 5×5 @ 10RM weight
  2. Upper body strength lift 5×5 @ 10RM weight
  3. Lower body accessory lift 3 3×8
  4. Upper body pulling accessory lift 3 3×8
  5. Upper body triceps accessory lift 3 3×8

SESSION 2

  1. 10min EMOM
    10 Wall balls, same weight as usual but must go over the top of the targets to count. Soooo higher than normal
  2. WOD
  3. 150 V-ups
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.