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WARMUP

4mins
10 Reverse shrugs
10 Band pull aparts
10 Band pause goblet squats

MOBILITY

Hipster glide
Pistol of doom
Overhead hang
Thoracic roll

STRENGTH

Strict muscle ups 5×5

SKILL

5mins
30sec on, 30sec off double under practice

WOD

10min AMRAP
5 chest to bar pull ups
10 hand release push ups
15 goblet squats 24/16kg

COMPETITORS

Session 1:

  • Clean and jerk (3+2) 60, 70, 80×3 sets
  • Snatch balance 5×1 @ mondays OHS weight
  • Deadlift 60×3, 70×3, 80×3
  • Push press 60×4, 65×4, 70x4x3 – Off C&J
  • Do some weak point accessory work if you have time (triceps, Low back etc)

Session 2:

Row workout courtesy of the awesome Coach Chris Hinshaw at Vivendi lab, For the full workout pacing details go to

http://vivendilab.com/page/2/

Row Workout

12min, 9min, 6min (see below pace range) w/ 3min rest b/t efforts

Plus

1×300, 2×200, 3x100m at max effort w/ 60sec recovery b/t max efforts

Row Workout Details: Row 12min, rest 3min, row 9min, rest 3min, row 6min, rest 3min, row 300m, rest 60sec, row 200m, rest 60sec, row 200m, rest 60sec, row 100m rest 60sec, row 100m, rest 60sec, row 100m, done!!

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

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