GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Windmills

MOBILITY

Shoulder trigger
Skin the cat stretch
Peanut crunches
Hipster glide

STRENGTH

Dips 6×6

ACCESSORY

in 7mins work back and forth with 30sec rest between movements
Max out ring rows
Max out push ups

WOD

Jackie
Row 1000m
50 Thrusters 20/15kg
30 Pull ups

GROUP B & COMPETITORS

1. Front squat 4×2 at or above 90%
2. Incline press 4×2 Heavy
3. 3 Rounds
   10 Power cleans 70/45kg – must be unbroken
   10 Push jerks 70/45kg – must be unbroken
   10 Box jumps 30/24″
   Rest 2mins

COMPETITORS EXTRAS

Pick one – ensure you do not interrupt the class

Lifting/Power

1. Oly warm up
2. Jerk dip squats 3×2
3. Snatch high pull 4×3
4. Back extension 3×15
5. EMOM
   Sled push 30m

Gymanstics

1. Muscle up warm up
2. Practice one handed hand stand hold 10mins
3. Equal you max rep muscle up number with the following complex (Min 5 total reps)
   Muscle up – Handstand push up – Forward roll to support
   Rest as needed between reps
4. 5 Rounds
   Max Strict pull ups
   Max strict toes to bar
   Max tricep push ups

Endurance

1. 5 Rounds
   Row 500m moderate – 10-15sec slower than 1km time
   Row 100m slow 25-30sec slower than 1km time
   Row 300 Hard – at 1km pace
   Rest 2mins between rounds

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