2min Plank
2min Spiderman walk
Pistol of doom
Posterior hip cap distraction
Thoracic roll
Front squat 5,5,5,5,5
10 rounds for time
15 Deadlifts 62.5/41kg
15 Push ups
5mins Paleo chair
5mins with a tennis ball release the soft tissue around the glutes
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
Broomstick walk
Bear crawl
5 Ring rows
Pistol of doom
Posterior hip cap distraction
Peanut crunches
1-5 Strict muscle ups EMOM for 7mins (if you cannot perform a muscle up, do 5×5 of a scaling option)
Then
5-10 Pistols EMOM for 10mins (even mins do left only, odd mins do right only)
“Diane” 21/15/9
Deadlift 102.5/70kg
Handstand push ups
5min Paleo chair
5min Quadraped vacuum breathing (the transverse ab pull breathing thingy we did on all fours during the mobility talk)
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank
2min Spiderman walk
Pistol of doom
Posterior hip capsule
Thoracic extension
Athletes choice
Deadlift 5, 5, 5, 5, 5
Ring dips 5, 5, 5, 5, 5
3 rounds, for time
50 Squats
7 Muscle-ups
10 Hang power cleans 61/43.5kg
2 x 5min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
2min Plank hold
2min Spiderman lunge
Pistol of doom
Thoracic extensions
Athletes choice
Power clean + Jerk 7 Rounds of 1+3
Five rounds for time of:
Run 400 meters
21 Deadlift 85/56kg
3 x 3mins Paleo chair
4min AMRAP
10 Good mornings
20 Double unders
Pistol of doom
Leg swings
Posterior hip capsule distraction
Athletes choice
8 minute AMRAP:
10 deadlifts 61/43kg
15 box jumps 24 / 20″
15 deadlifts 84/61kg
15 box jumps 24 / 20″
20 deadlifts 102/70kg
15 box jumps 24 / 20″
25 deadlifts 125/84kg
15 box jumps 24 / 20″
30 deadlifts 143/93kg
15 box jumps 24 / 20″
35 deadlifts 166/102kg
15 box jumps 24 / 20″
Still unsure about jumping into classes? Book a 20 minute conversation either by phone or face to face with one of our coaches to discuss your goals and how we can help you get there.
