MOBILITY TIP:
Don’t skip your hips!
Tight hips limit your squats, pulls, and even overhead lifts. Spend 5–10 minutes daily on hip openers (like pigeon pose or couch stretch) to move better, lift stronger, and stay injury-free.

MONDAY 290925

LIFTING:

Every 2.30minutes for 6 sets:

# Deadlift

Set 1: 7 reps - 70%

Set 2: 5 reps - 75-80%

Set 3: 7 reps - 70-75%

Set 4: 5 reps - 80-85%

Set 5: 5 reps - 75-80%

Set 6: 3 reps - 85%+

WORKOUT:

For time:

100 double unders

60 DBL dumbbell deadlifts, 

30 ring dips

100 double unders

40 dumbbell deadlifts

20 ring dips

100 double unders

20 dumbbell deadlifts

10 ring dips

100 double unders

TUESDAY 300925

WORKOUT:

5 rounds for time (21min cap):

400 meter row or 1km echo bike

21 GHD sit-ups or weighted abmat sit ups 

12 Double Dumbbell/Kettlebell Hang Clean + Press 

ACCESSORY:

30 seconds of work / 90 seconds of rest for 5 sets (10min cap):

Max rep strict pull-up

Goal - 8 or more quality reps each round

WEDNESDAY 011025

Youth Holiday FREE Session - Book in here: https://go.acr.fit/widget/form/uF04lUG4zI1qDEtVvsxB

LIFTING:

Every 2:30 for 5 sets:

# Squat Snatch

Set 1: 3 reps - 70%

Set 2: 3 reps - 75-80%

Set 3: 2 reps - 80-85%

Set 4: 2 reps - 90%

Set 5: 1 rep - 95%

WORKOUT:

5 sets - Rest exactly 1 minute between sets:

200 meter run

7 each side, single arm kettlebell hang snatch,

200 meter run

14 Kettlebell goblet squats 

THURSDAY 021025

LIFTING:

Every 2:30 for 6 sets:

#Front squat

Set 1: 4 reps - 70-75%

Set 2: 3 reps - 75-80%

Set 3: 4 reps - 75-80%

Set 4: 3 reps - 80-85%

Set 5: 4 reps - 80-85%

Set 6: 3 reps - 85%+

WORKOUT:

2 minutes of work / 2 minutes of rest for 5 sets:

AMRAP,

3 squat clean thruster, 135/95 lbs (61/43 kg)

5 burpee box jump over, 24/20 in

FRIDAY 031025

LIFTING:

For quality - rest as needed between sets:

10 unbroken power cleans - 60% of your most recent 1rm clean

8 unbroken power cleans - 65%

6 unbroken power cleans - 70%

4 unbroken power cleans - 75%

2 unbroken power cleans - 80%

WORKOUT:

As many rounds and reps as possible in 15 minutes:

5 Strict pull ups 

10 Toes to bar

15 Air squats 

Rest exactly 30 seconds between sets

SATURDAY 041025

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class - sign up here: https://crossfit505.acr.fit/weightliftingm

• 8am → Crossfit Class

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