GROUP A

WARM UP

4mins
1 Turkish get up + 1 Windmill, alternating sides

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Front rack neck opener

STRENGTH

Push press 6×4

WOD

12min AMRAP
15 Power cleans 42.5/30kg or 15 Deadlifts 80/52.5 for non oly’s
15 Kettlebell swings 24/16kg
15 Box jumps 24/20″

ACCESSORY

Chip back and forth until you have completed
50 French press
30 Strict pull ups

GROUP B AND COMPETITORS

1. Lunge 3x18m
2. 5 Rounds – not for time but weight and reps
   max rep deficit hand stand push ups – min 10reps
   60m Zercher carry
   Rest 60sec
   No rest between HSPU and carry
   Men use 2xcomp 20kg plates and ladies 1x20kg and 1x10kg plates
3. 8min AMRAP
   30 Double unders
   20 Wall balls 12/9kg – Ladies use Christmas line

COMPETITORS EXTRAS

Pick one

Lifting/power

1. Oly warm up
2. Romanian deadlift 5×8
3. Peandlay row 5×5
4. 5 Rounds
   10 Axle bar push press 60/40kg
   12m Seated sled pull 60/40kg

Gymnastics

1. Muscle up warm up
2. Dips 5×8
3. L-sit accrue 2mins
4. 6min AMRAP
   10 Toes to bar
   3 Wall climbs

Endurance

1. 100 Thrusters unbroken – Pick a weight
2. 3 Rounds
   800m Jog
   400m Run
   200m Jog
   200m Sprint
   200m Walk
   Jog = slow – could hold a conversation and keep heart rate below 75%MHR
   Run = the sort of pace you would run in a long WOD… not a sprint
   Sprint=Sprint… So fast

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