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GROUP A

WARM UP

4mins
Turkish get upe, alternating arms

MOBILITY

Shoulder trigger
Thoracic roll
Front rack neck opener
Hipster glide

STRENGTH

Strict press 5×5
Then
Max reps in 2mins Strict pull ups

WOD

“The chief”
5Rounds of 3min AMRAP
3 Power cleans 60/40kg
6 Push ups
9 Squats

1min rest between rounds

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5 Rounds
Weighted plank

SKILLS DEVELOPMENT

Toes to bar

GROUP B

  1. 15min EMOM
    1 Back squat at 2weeks ago 10RM weight
  2. Strict press 7×3 at 85%
  3. “The chief” 5Rounds of
    3min AMRAP – 1min rest between rounds
    3 Power cleans 60/40kg
    6 Push ups
    9 Squats

B OPTIONAL EXTRAS

Pick one only

LIFTING/POWER

  1. Oly warm up
  2. Split push jerks 5×3 heavier than last week
  3. Clean pulls 5×3 @110%
  4. Jerk dip squats 5×5 heavier than last week

GYMNASTICS

  1. Muscle up warm up
  2. 10min EMOM
    20sec of glide kip muscle ups
  3. 20min EMOM
    1st – Handstand walk
    2nd – 2/1 Legless rope climbs

ENDURANCE

  1. Running drills warm up
  2. 5 Rounds – Keep heart rate below 80%MHR
    Row 8mins
    rest 3mins
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.