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GROUP A

WARM UP

4mins
5 Skin the cats
10 Pause banded goblet squats

MOBILITY

Hipster glide
Pistol of doom
Peanut crunches
Skin the cat stretch

STRENGTH

Dips and ring rows 5×5

ACCESSORY

French press 3×10

WOD

3 Rounds
30 Russian swings 32/24kg
20 Wall balls 10/6kg
10 Hand release push ups

GROUP B

  1. 15mins to do – 7×2 Jerks building from 80%
  2. 15mins to do – Overhead squat 5×1 AHAP
  3. 10mins to do 5rounds of
    3 Muscle snatch + 3 Snatch push press + 3 Pause snatch drops
  4. 5mins rest then – 11.3 AMRAP in 5mins
    Squat clean 75/50kg
    Jerk 75/50kg
  5. 5×10 Bar dips weighted every 2mins

COMPETITORS

SESSION1 – Same as Group B

SESSION2

  1. Row 1600m rest 3mins
    Row 1200m rest 2mins
    Row 800m rest 1min
    Row 400m
  2. 5 x 1min Weighted plank
  3. Tabata double russian swing
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.