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GROUP A

WARM UP

4mins
10 Windmills
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Thoracic roll
Shoulder trigger
Skin the cat stretch
Hipster glide

STRENGTH

Bench press 3×3
Then max reps at 80% + 2 rest pauses

WOD

5 Rounds
10 toes to bar
10 Push press 52.5/35kg
30 squats

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5×12 French press and ring rows

SKILLS DEVELOPMENT

Double/triple unders

GROUP B

  1. 15min EMOM
    1 Back squat at mondays 10RM weight
    Make it quick, drop weight if need be
  2. Strict press 7×3 at 75%
  3. 3 Rounds
    20 Calorie Row
    20 Kettlebell swings 32/24kg
    20 Bupees
    Rest 3mins

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

  1. Oly warm up
  2. Split push jerks 5×3
  3. Clean pulls 5×3 @105%
  4. Jerk dip squats 5×5

GYMNASTICS

  1. Muscle up warm up
  2. Accumulate 1min in a front lever
  3. Accumulate 1min in back lever
  4. 100 Strict pull ups

ENDURANCE

  1. Running drills warm up
  2. 5 Rounds
    5min Run
    2mins rest
    Ensure you can match your distance each run. Do not blow out
    Use a heart rate monitor to help and keep below 85%MHR
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.