WEEK 3 OF THE OPEN IS HERE

LAST & FINAL OPEN Workout is this Fri 13th Mar 26, Doors open from 5.00pm

505 Community Night
Friends, family - This one’s all about our people. Stay, support, bring a plate of food if you wish and celebrate with your community

Represent and wear your best 505 Kit. First heat will start after briefing approx 5.15ish

MONDAY 09 MAR 2026

ACCESSORY - 3 sets for quality

- rest 2 minutes between sets:

30 barbell hip thrusts at 30% of Back Squat 1RM

60 second hollow hold

60 second feet box elevated hamstring hold or 10 Nordics

30 hollow rocks

WORKOUT: 5 rounds for time, with a partner

2x200 meter run each (relay style, 800m total)

14 sandbag to shoulder (split reps as necessary)

TUESDAY 10 MAR 2026

LIFTING: Every 2:30 minutes for 6 sets:

# squat snatch + # overhead squat

Set 1: 3 squat snatch + 3 overhead squat - 70%

Set 2: 2 squat snatch + 2 overhead squat - 70%-75%

Set 3: 1 squat snatch + 1 overhead squat - 75%-80%

Set 4: 3 squat snatch + 3 overhead squat - 80%-85%

Set 5: 2 squat snatch + 2 overhead squat - 80%-85%

Set 6: 1 squat snatch + 1 overhead squat - 85%+

WORKOUT: For time

5-7-9-11-13 reps of,

Burpee pull-ups

Squat snatches

WEDNESDAY 11 MAR 2026

LIFTING: Every 2:30 minutes for 6 sets

Set 1: 3 push jerk + 1 split jerk - 70%

Set 2: 2 push jerk + 1 split jerk - 70%-75%

Set 3: 1 push jerk + 1 split jerk - 75%-80%

Set 4: 3 push jerk + 1 split jerk - 80%-85%

Set 5: 2 push jerk + 1 split jerk - 85%

Set 6: 1 push jerk + 1 split jerk - 85%+

WORKOUT: As many rounds and reps as possible in 10 minutes:

15 box jump over / step down,

10 deadlifts at 50% or your 1RM

15 box jump over / step down

10 ring dips

THURSDAY 12 MAR 2026

ACCESSORY (9mins):

Option 1- 40-70m Handstand walk

Option 2- 100 shoulder taps (bent knee, feet on wall)

Option 3- 40 Rower walk ins and outs

WORKOUT: For time

21-18-15-12-9-6-3 reps of,

Front rack DB Box Step ups

42-36-30-24-18-12-6

Abmat sit-ups

FRIDAY 13 MAR 2026

Morning Class as normal

3.30pm ONLY in the afternoon - Final CF Open heat will follow the Open brief from 5.15pm ish

LIFTING: 12mins to find a max for the day

4 hang squat cleans - as heavy as possible

Masters option - 4 Hang Power Cleans

WORKOUT: Every 2 minutes for 8 sets:

5 dumbbell hang squat clean thrusters,

5 chest to bar pull-ups

50 double unders

SATURDAY 14 MAR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 15 MAR 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com