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GROUP A

WARM UP

10 Pause banded goblet squats
10 Spiderman push ups

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

STRENGTH

1 and 1/4 Back squats 6×3

ACCESSORY

8min EMOM
1st – 10 Pistols left leg
2nd – 10 Pistols right leg

WOD

5 Rounds of “The Devil’s complex”
6 Power cleans 60/40kg
6 Front squats 60/40kg
6 Push jerks 60/40kg
Rest 60sec

To be done as an unbroken complex – 5 burpee penalty if you drop the bar before finishing the complex

Non olympic lifting scale

5 Rounds
12 Deadlifts 60/40kg
9 Front squats 60/40kg
6 Push press 60/40kg
Rest 60sec

GROUP B & COMPETITORS

  1. Push press establish a 1RM
  2. Back squat 4×2 at or above 90%
  3. 30/20/10
    Calorie Row
    Burpees
    Wall balls 12/9kg – Girls use Christmas line
    Kettlebell swings 32/24kg

COMPETITORS SESSION 2

Pick the session you need not what you want

Lifting/Power

  1. Oly warm up
  2. Jerk dip squats 3×3
  3. Block snatch pull 5×3
  4. Romanian deadlift 5×8 – Every 2mins
  5. 5 Rounds “Devils Complex” at 70/45kg

Endurance

  1. 5 Rounds
    7min Row at 80% max heart rate
    1min row trying to drop HR to 120
  2. 5 Rounds “Devils Complex” at 70/45kg
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.