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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLY STRENGTH

12min EMOM
1 Snatch
Building every 3rd set – starting at 80% and finishing your final 3 mins at 90%

STRENGTH

Back squat 5×5
Slow 3sec eccentric

WOD

5 Rounds – 10min cut off
15 Wall balls 10/6kg
15 Kettlebell swings 24/16kg

5 Burpee penalty every time you break on the 15’s

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlifts 4×8

SKILLS DEVELOPMENT

Double unders

GROUP B

  1. 12min EMOM
    1 Snatch
    Building every 3rd set – starting at 80% and finishing your final 3 mins at 90%
  2. 10min EMOM
    Clean (squat) and jerk – starting at 80%
  3. Back squat build to a heavy 5
  4. 20min EMOM
    1st – 40% max muscle ups
    2nd – 20/15 Calorie row
    3rd – 25% max muscle ups
    4th – 5 Clusters 60/40kg

B COMP EXTRAS

  1. Run 1600m
    Rest 3mins
    Run 1200m
    Rest 2mins
    Run 800m
    Rest 1min
    Run 400m
  2. Accrue 2mins in an L-sit
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.