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GROUP A

WARM UP

10 Banded pause goblet squats
10 Reverse shrugs 10 Band pull aparts

MOBILITY

Hipster glide
Shoulder trigger
Pistol of doom
Thoracic roll

STRENGTH

Strict press 6×4 and Ring rows 6×6

ACCESSORY

3 x 1min weighted plank hold

WOD

3 Rounds – 15min cut off
Row 500m
Rest 30sec
10 Kettlebell thrusters 24/16kg – One KB each hand
Rest 30sec
10 Kettlebell thrusters 24/16kg
Rest 30sec

GROUP B

  1. 1 Power clean and push jerk EMOM x 10 – all working sets to be within 10kg spread
  2. Snatch balance + Overhead squat 5×1+1
  3. Front squats 5×5 across
  4. 10min AMRAP
    9 Back squats 100/66kg
    7 Chest to bar pull ups
    5 Bar muscle ups

COMP EXTRAS

Running clock

  1. 10min AMRAP
    Row 20 calories
    20 Thrusters 52.5/25kg
  2. 5min rest then 7min AMRAP
    10 Hand stand push ups
    10 squat cleans 60/40kg
  3. 5min rest then 5min AMRAP
    Run 800m
    Double unders in remaining time
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.