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GROUP A

WARM UP

4mins
Bear crawl
10 Russian swings

MOBILITY

Hipster glide
Thoracic roll
Shoulder trigger
Athletes choice

STRENGTH

Deadlifts 7×3

WOD

12min AMRAP
4 Rope climbs
8 Hand stand push ups
12 Kettlebell swinsg 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Overhead squats 5×5

SKILLS DEVELOPMENT

Double unders

GROUP B

  1. Back squat 10×3 at mondays weight
  2. “AMANDA”
    9/7/5
    Muscle ups
    Snatch 60/40kg

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

  1. OLY warm up
  2. Snatch pulls 5 x 3 @ 107.5%
  3. Snatch push press 5 x 5 heavier than last week
  4. Trap high pull 5 x 6 heavier than last week

GYMNASTICS

  1. Muscle up warm up
  2. 10 x Dip tuck holds max time
  3. 50 toes to bar
  4. 10min EMOM
    1st – 6 Ring rows feet elevated add weight as neccessary
    2nd – 6 Push ups add weight as neccessary

ENDURANCE

  1. Run drills warm up
  2. 3 Rounds
    Run 800m
    rest 1min
    Run 800m
    rest 1min
    Run 400m
    Rest 3mins
    Keep heart rate at 75-80%
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.