GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Hollow swings
10 Reverse shrugs

MOBILITY

Shoulder trigger
Thoracic roll
Skin the cat stretch
Hipster glide

STRENGTH

Bench press 5×5

ACCESSORY

10mins to get a total of
30 Strict pull ups
50 French press

Aim to make your options hard enough that you need to use the whole 10mins
Work back and forth between exercises resting as needed, which you really need because you pushed soooo hard on them

WOD

2mins max distance sled push Silver sled gents/red for ladies
1min rest
2mins max Calorie Row

GROUP B

1. Any type of snatch + Overhead squats 3×1+10 (That’s 10 squats total, if you squat snatch that counts as one)
   One round every 2mins
2. 2mins max distance Farmers carry 150/100kg
3. 10min EMOM
   1st – Legless rope climbs 2/1
   2nd – 10 Strict hand stand push ups
4. 3 Rounds
   Run 800m
   30 Pull ups

COMPETITORS EXTRAS

Pick one

Lifting/power

1. Oly warm up
2. Muscle snatch + Snatch push press 3x 3+6
3. 10min EMOM
   1st – 5 Broad jumps
   2nd – 20 Sledge strikes
4. 10min EMOM
   1st – 8-12 French press
   2nd – 5-10 Glute ham raises

Gymnastics

1. Muscle up warm up
2. 5x max effort knees to bar
3. 20 Strict skin the cats
4. 5 Rounds not for time
   8 Strict dips
   8 Strict pull ups

Endurance

1. Row 10mins, 9mins , 8mins – 3mins rest between efforts
   Row at 1km pace + 20%
   eg a 1km row at 3:20 = 1:40/500m pace = 100sec/500m
   100 x 1.2 = 120sec/500m = 2min/500m pace
2. max effort – 1min rest between efforts
   50sec row
   40sec row x2
   30sec row x2

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