CONSISTENCY MATTERS

Consistency is what drives real results — not the occasional big week, but the small actions done over and over again. Showing up to class is step one, but signing in matters too. It keeps you accountable, tracks your progress, and helps you see just how much work you’re actually putting in. Over time, those check-ins add up and tell a story of effort, discipline, and growth. Stay consistent, log your sessions, and let the momentum build — because progress comes from what you do repeatedly, not occasionally.💛

MONDAY 06 APR 2026

EASTER MONDAY - PUBLIC HOLIDAY

7AM - OPEN GYM

8AM - CROSSFIT CLASS

TEAM OF 3 workout

• 2300/2000m Row

• 60 Wallball lunges

• 45 Power Cleans at weight 1

• 60 Dumbbell bench press

• 1800/1500m Row

• 45 Wallball lunges

• 30 Power Cleans at weight 2

• 45 Dumbbell bench press

• 1200/1000m Row

• 30 Wallball lunges

• 15 Power Cleans at weight 3

• 30 Dumbbell bench press

TUESDAY 07 APR 2026

SKILL WORK: Accumulate the following exercises for quality - unpartitioned:

30 Narrow air squats

15 each side ATG split squat

30 bottom pistol foot switches

15/15 single leg eccentric squat to two legged stand

30 alternating shrimp squats

OR…

30 narrow air squats OR narrow box squats - as low as possible

15 each side, elevated ATG split squat

30 rig or ring assisted bottom pistol foot switches

15/15 rig or ring assisted single leg eccentric squat to two legged stand

30 alternating broomstick assisted shrimp squats

WORKOUT: For time

50 box jump overs 24/20in

40 alternating single leg squats

30 box jump overs

200 meter walking lunge

WEDNESDAY 08 APR 2026

TECHNIQUE ACCESSORY: Every 1:30 for 4 sets:

1 snatch pull + 1 muscle snatch + 1 power snatch + 1 snatch balance - 60-70%

-directly into-

Every 1:30 for 4 sets:

1 clean pull + 1 muscle clean + 1 power clean + 1 tall hang squat clean - 60-70%

WORKOUT: 14 rounds for time: with partner R4R

2 wall walks,

10/7 cal machine

10 v-ups

**Goal: complete rounds in less than 90s

THURSDAY 09 APR 2026

LIFTING: Every 2mins x 8, alternate between

A: 4 bench press (80%, 82%, 85% and 87%)

B: 8 strict chin ups (peak: 1-2 legless rope climbs)

WORKOUT: 1min ON/1min OFF until completion (capped at 8 rounds)

30 Burpee dbl pull-ups (burpee + 2 pull-ups)

25/20cal machine

30 alternating DB snatch

FRIDAY 10 APR 2026

SKILLS - EMOM x 8

1 - 3 deadlifts (start at 40% and build)

2 - 10 Kip swings

LIFTING: Take 15 minutes to build to a heavy single deadlift

WORKOUT: “CrossFit Games Open Workout 13.4”

As many rounds and reps as possible in 7 minutes:

3-6-9-12-15… etc reps of,

Clean and jerks

Toes to bar

SATURDAY 11 APR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

SUNDAY 12 APR 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