WARM UP

4mins
10 Pause banded goblet squats
10 Reverse shrugs
10 Band pull aparts

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener

STRENGTH

Front Squat 5×5

SKILL

5min EMOM
5-10 Toes to bar
or 2+ Ring muscle ups

WOD

5 Rounds – 12min cut off (be out the door by 12mins)
Run 400m
Rest 90sec

COMPETITORS

SESSION1

All weights are in percentage of max or
? means to feel out a working weight of the reps allocated. If you cannot tell the difference between a working weight and a maximal or light weight then you should’t be doing competitors training.

1. Snatch 60×4, 70×4, 75x4x3
2. Snatch deadlift 105x4x4
3. Overhead squat ?x5x3
4. Strict press ?x4x4
5. Trap high pull ?x6x3

SESSION2

1. Every 3mins x5
   8 Heavy bench press +  8 strict chest to bar pull ups
2. WOD
3. Reverse tabata L-sit

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