WEEK 1 OF THE OPEN IS HERE

🏟️ TEAM SPIRIT NIGHT - Friday 27th February - Wear your favourite team jersey. Football • Softball • Rugby • AFL • Netball • Baseball Club colours on. Rep your team. Bring the hype.

Open from 5.00pm

First heat will start after briefing approxiomately 5.15ish

MONDAY 23 FEB 2026

ACCESSORY:

15minute EMOM

1- :10sec Echo Bike Sprint

2- :40sec Practice of Crossovers, Double Unders or S+S+DU

3: 14-20 Starfish

WORKOUT:

As many rounds and reps as possible in 15 minutes:

30 double unders

10 Toes to Bar

30 Double Unders

10 Double Kettlebell Front squats

TUESDAY 24 FEB 2026

LIFTING:

Every 4 minutes for 4 sets (16min):

3-2-1 reps of,

Deadlift

Bench press

Perform all sets at 70-75%

WORKOUT:

3min ON/3min OFF x 3 sets (18min total):

20 Front rack Lunges

20 push ups or 14 strict HSPU

Max cal Row

WEDNESDAY 25 FEB 2026

TECHNIQUE ACCESSORY:

Every 90sec for 8 sets (12min):

1 muscle snatch + 1 hang power snatch + 1 behind the neck snatch grip push jerk

***For quality- do not exceed 50% of your 1RM

WORKOUT:

For time (12min cap):

30-20-10 reps of,

Box jump over / step down

60-40-20

Alt Hang Dumbbell Snatch

THURSDAY 26 FEB 2026

GYMNASTIC STRENGTH

Every 2 minutes for 5 sets (10min total):

Base - 1-3 eccentric strict pull-ups + 1-3 eccentric strict ring dips

Climb - 2-5 unbroken band assisted strict ring muscle ups - low rings

Peak - 1-6 unbroken muscle ups (bar or ring)

WORKOUT:

As many rounds and reps as possible in 15 minutes:

200 meter run

5 bar muscle ups

10 burpees to plate

25 abmat sit ups

GOAL: 3+ rounds, Peak: 4+ rounds

FRIDAY 27 FEB 2026

Morning Class as normal

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

LIFTING (15mins)

5 sets of 6 reps, rest 90s between:

Box Squat

Start at 75% of Back Squat 1RM and build

WORKOUT (12min cap):

1min ON/1min OFF x 6 or until completion

42/36cal machine

50 Kettlebell swings

30m Handstand Walks or 6 Wall Climbs

SATURDAY 28 FEB 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 29 FEB 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