4mins
5 Snatch press
5 Quadruped progressions
5 Bra to bar pull ups
Pistol of doom
Groin terror
Peanut crunches
First rib love
5 Rounds of
5 Push press
&
5 Bra to bar pull ups
rest as needed between sets
10 Rounds for time
1 Suicide sprint (5m,10m,15m)
rest 90sec
5min Paleo chair
5min Quadruped breathing
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.
4mins
5 Clean pulls 60/40kg
10 Spiderman push ups
10 Grass hoppers
Pistol of doom
Thoracic rolls
Barbell quickie
Athletes choice
Power clean + Jerk 7 x 1+3
1 Handless rope climb between rounds
10 Rounds for time:
30 Toes to bar
15 Squat clean 70/46.5kg
24 Toes to bar
12 Squat clean 70/46.5kg
18 Toes to bar
9 Squat clean 70/46.5kg
12 Toes to bar
6 Squat clean 70/46.5kg
6 Toes to bar
3 Squat clean 70/46.5kg
Then
400 Double unders for time
20 Double unders everytime you break
10min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
5 Bra to bar pull ups
10 Ring push ups
15 Band squats
Pistol of doom
Groin terror
Peanut crunches
Athletes choice
Back squats 5,5,5,5,5
&
Bra to bar pull ups 5,5,5,5,5
8 rounds of:
Run 400 meters
Rest 90 seconds
1 x 10min Paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
4mins
10 Snatch press
10 Snatch pulls
10 Triple unders
Peanut crunches
Pistol of doom
Groin terror
Athletes choice
Snatch 3,3,3,3,3,3,3
Rest, then
30 Strict pull ups in as few sets as possible,
feel free to add weight but the option you start on you have to stick with, no swapsies
Rest as needed between sets
*You may only use a maximum of 6 sets, if you cannot complete the 30 in 6 sets do 10 burpees for every rep not completed
21/15/9 – 4min cutoff
Kettlebell swings 32/24kg
Toes to bar
2 x 5mins paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
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.
