FITNESS TIP
Recovery is training too. Prioritize sleep, fuel, and mobility.

Note: “Don’t worry if the workout looks a bit different on the board — it’s all part of keeping training fresh and fun.”

MONDAY 080925

LIFTING:

Every 90 seconds for 7 sets:

Pause Snatch Snatch - pause in the catch position

Start at 70% and build to a heavy single with good technique

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WORKOUT:

5 Rounds For time (17min cap):

50 Double Unders

30 Air Squats

15 Alternating Dumbbell Snatches

TUESDAY 090925

WORKOUT:

As many rounds and reps as possible in 21 minutes:

15 toes to bar

12/9 calorie echo bike/ Row or 100m run

9 burpee pull-ups

Rest exactly 60 seconds after each round.

Goal is 5+ rounds performed unbroken for each round

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HYPERTROPHY:

20 seconds of work / 10 seconds of rest for 8 sets:

Max rep KB bicep curls

- rest 1 minute -

20 seconds of work / 10 seconds of rest for 8 sets:

Max rep banded over head tricep extensions

WEDNESDAY 100925

LIFTING:

Every 2 minutes for 6 unbroken sets:

1 push press + 1 push jerk + 1 split jerk

*Start at 60% and build to a heavy complex with good technique.

Masters option: 6 split stance strict press

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WORKOUT:

For time (16min cap):

500/400 meter row

30 thrusters, 

400m Run

20 thrusters

20/15cal Echo

10 thrusters

*AMRAPS burpee over bar in remaining time

THURSDAY 110925

LIFTING:

Every 2min for 6 sets:

Pause back squats 

Set 1: 4 reps - 70%

Set 2: 3 reps - 70%

Set 3: 2 rep - 70-75%

Set 4: 3 reps - 75-80%

Set 5: 2 reps - 80-85% 

Set 6: 1 rep - 85%+

WORKOUT:

10 rounds for time (25min cap):

200 meter run

15 push-ups

12 American KB swings

FRIDAY 120925

LIFTING:

Every 2 minutes for 7 sets:

# dead stop deadlift

Set 1: 5 reps - 75% 

Set 2: 4 reps - 75%

Set 3: 3 reps - 80%

Set 4: 2 reps - 80%

Set 5: 1 rep - 85%

Set 6: 1 rep - 85%+

Set 7: 1 rep - 85%+

*Flash your grip and reset at the bottom of each rep.

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WORKOUT:

As many rounds and reps as possible in 10 minutes:

1-2-3-4-5 Etc…

Wall facing handstand push-ups

Power cleans

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Open Gym

• 8am → CrossFit Class (full-body + vibes)

Sunday, Recovery Mode - Skill work, mobility, or stretching. 💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

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