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WARM UP

4mins
10 Banded pause goblet squats
5 Skin the cats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Athletes choice

STRENGTH

Strict muscle up 5×5

SKILL

10mins to do
5x15m sled push

This is about acceleration. Go heavy but still be fast

WOD

3 Rounds
25 Wall ball 10/6kg
15 Power clean and jerk 61/42.5kg
5 Rope climbs

COMPETITORS

SESSION1

  1. Lower body strength 10×5 or 13×4 @10RM
  2. Upper body strength 10×5 or 13×4 @10RM
  3. Lower body accessory 2 3×10
  4. Upper body pulling accessory 2 3×10
  5. Upper body triceps accessory 2 3×10

SESSION2

  1. 20min EMOM
    Odd – 10m Hand stand walk
    Even – 5 Bar muscle ups
  2. Tabata Strict toes to bar
  3. 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.