GROUP A

MOBILITY

Shoulder
Thoracic
Hips
Ankles

SKILLS

Every 2mins x 5 rounds
20 Kipping chest to bar pull ups
Aim is to go unbroken but if you cannot then chip away but for no longer than 40sec. At that point stop and rest no matter what number you get. NO TEARS, protect your hands

or

10 Hard banded strict pull ups or ring rows if you are yet to build the strength up for a strict pull up

STRENGTH

Note this is the start of a 3 week heavy squatting cycle. Make sure you eat and sleep well. The moment you feel a niggle jump on it and get it seen to as soon as possible.

Back squat 6×6 at 70%

WOD

10min AMRAP
10 Hand stand push ups
25 Kettle bell swings 24/16kg
15/12 Calorie row

EXTRAS

Practice holding an L-sit, till your ab’s hurt

GROUP B

Session 1

1. With a running clock
   00:00 – 6min EMOM
   7 Cleans 60/40kg
   3/2 Muscle ups
2. 15:00 – 3 Rounds
   20 Kettle bell swings 32/24kg
   10 Front squats 85/60kg
   10 Push press 80/55kg
3. 35:00 – For time
   27/21/15/9
   Burpees
   Box jumps 24/20″

Session 2

1. 10 Rounds
   Row 2mins
   Rest 1min
2. 3 Sets of toes to bar to failure, rest as needed. Protect your hands

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