Skip to main content

WARMUP

4mins
10 Reverse shrugs
10 Russian swings

MOBILITY

Hipster glide
Peanut crunches
Skin the cat stretch
Pistol of doom

STRENGTH

Front squats 5×5

SKILL

5mins of double or triple under practice

WOD

9min AMRAP
21 Kettlebell swings 32/24kg
6 Strict hand stand push ups – men do 1 block deficit

COMPETITORS

SESSION 1

  1. Oly lift 1 90%+
  2. Oly lift accessory 1 80-90%
  3. Oly lift accessory 2 80-90%

SESSION 2

Running clock session

  1. 00:00 20 Unbroken chest to bar pull ups every 2mins for 3 rounds – Unbroken means unbroken, scale as necessary
  2. 06:00 20 Unbroken pull ups every 2mins for 2 rounds
  3. 15:00 Every 3mins for 9mins complete one round of the devils complex @ 75/50kg
    6 Power cleans
    6 Front squats
    6 Push jerks
  4. 30:00 21/18/15/12/9
    Burpees
    Wall balls 10/6kg
  5. 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.