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GROUP A

WARM UP

4mins
Turkish get ups alternating sides

MOBILITY

Skin the cat stretch
Shoulder trigger
Thoracic roll
Hipster glide

STRENGTH

Dips 4×6

ACCESSORY

3 Rounds
8 Strict pull ups
8 French press

Make sure you pick an option to make you work as hard as possible

WOD

10min AMRAP
5 Strict press 42.5/30kg
10 Burpee box jumps
15 Power clean 42.5/30kg – 15 Kettle bell swings for non oly’s 32/24kg

GROUP B & COMPETITORS

  1. 10min EMOM
    1 Box jump
  2. Clean and Jerk 5x 2+2
  3. “90sec tests”
    90sec max effort muscle ups
    3mins rest
    90sec max effort Row
    3mins rest
    90sec max effort
    Squat clean thrusters 60/40kg

COMPETITORS EXTRAS

Pick what you need

Lifting

  1. Oly warm up
  2. 10min EMOM
    2 Speed squats at 50%
  3. Trap high pull 5×6
  4. 5 Rounds
    20 Alternating sledge hammer strikes
    Rest 30sec
    10 Double kettlebell snatch 32/24kg
    rest 30sec

Gymnastics

  1. Muscle up warm up
  2. 5 Rounds 1min Hand stand walk or hold 1min rest
  3. 3 Rounds
    Every 2mins – 20 or best effort Toes to bar
  4. 10min AMRAP
    10 Pull ups
    10 Hand stand push ups

Endurance

  1. Run warm up
  2. 8 Rounds
    Slow jog 200m
    Fast run 300m
    rest 60sec
    Your 300m pace should be about the same as your max 800m pace
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.