WEEK 2 OF THE OPEN IS HERE

NEON NIGHT FRI 06 MAR 2026

Bright fits. Glow sticks. Loud energy. If you’re not glowing, you’re not trying.

Open from 5.00pm

First heat will start after briefing approxiomately 5.15ish

MONDAY 02 MAR 2026

LIFTING:

On a 10 minute clock - for max reps:

10 power snatches, rest 1 minute

10 power snatches rest 1 minute

10 power snatches rest 1 minute

Max power snatches

WORKOUT: For total calories:

0-5 minutes to complete - 50/40 echo bike calories

5-10 minutes to complete - 40 up down two hand box hop over

10-15 minutes to complete - 50/40 Row calories

15-20 minutes to complete - 400m Run

TUESDAY 03 MAR 2026

LIFTING: Every 4 minutes for 4 supersets: Front squat and Deadlift

Set 1: 12 front squats + 3 deadlifts

Set 2: 9 front squats + 6 deadlifts

Set 3: 6 front squats + 9 deadlifts

Set 4: 3 front squats + 12 deadlifts

12 reps: 55-60% of each lifts respective 1 rep max 9 reps: 60-65%

6 reps: 65-70%

3 reps: 70-75%

WORKOUT:

2 minutes of work / 2 minutes of rest for 4 sets:

20 bar facing burpees

Then…Max rep squat clean in the time remaining,

WEDNESDAY 04 MAR 2026

WORKOUT: 5 rounds for time:

400 meter run

15 dumbbell shoulder to overhead,

LIFTING: Every 2 for 6 sets: # Push Press

Set 1: 7 reps - 7 rpe

Set 2: 5 reps - 7 rpe

Set 3: 3 reps - 7 rpe

Set 4: 3 reps - 8 rpe

Set 5: 5 reps - 8 rpe

Set 6: 7 reps - 8 rpe

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

THURSDAY 05 MAR 2026

LIFTING: Every 60 seconds for 10 sets:

1 Power Clean - Building to a heavy single

at 10:00-

Every 30 seconds for 10 sets:

1 Power Clean - 80-85% of your heavy single

WORKOUT: For time:

100 double unders

75 air squats

50 kettlebell swings

75 double unders

50 air squats

25 kettlebell swings

FRIDAY 06 MAR 2026

Morning Class as normal

3.30pm ONLY in the afternoon - 2nd CF Open heat will follow the Open brief from 5.15pm ish

LIFTING: Every 2:30 for 6 sets: 2 squat complexes

- 1 squat complex is 1 right side step back lunge + 1 left side step back lunge + 1 back squat.

WORKOUT: 3 rounds for time

10 up and back shuttle runs

35 wall-ball shots,

20 handstand push-ups,

SATURDAY 07 MAR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 08 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