RESET AT 505 ON SUNDAYS IN NOVEMBER

Your training deserves recovery just as much as your effort in the gym. Join us every Sunday at 4:00pm for a dedicated Recovery Session led by specialist Yoga & Pilates teacher, Crystal.

📅 Every Sunday in November | ⏰ 4:00pm | 💰 $20 per session. Book your spot in Wodify

MONDAY 24 NOV 25

WORKOUT:

30 Alternating minutes (6 rounds):

Minute 1: 1 power clean + 1 split jerk + 1 squat clean + 1 split jerk + 1 front squat + 1 split jerk

Minutes 2 and 3: 20/15 calorie echo bike + max rep bar facing burpee in the time remaining

Minutes 4 and 5: Rest (2mins)

TUESDAY 25 NOV 25

LIFTING:

Every 2:30 for 6 sets (15mins):

1 hang power snatch + 1 overhead squat + 1 low hang power snatch + 1 overhead squat + 1 power snatch + 1 overhead squat

Start at a 60% and build to a heavy complex with good technique and no misses

WORKOUT:

As many reps as possible in 10 minutes:

10 squat snatches

100 double unders

1,000 meter run

Max rep squat snatches in the time remaining

WEDNESDAY 26 NOV 25

LIFTING:

Every 2:00 for 5 sets (10mins):

2 reps of a three position deadlift @ 60-70%

1 rep of a three position deadlift is 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

Upon completion @ 10:00 to 20:00

Complete

30 Toe up single leg glute Bridges (right)

30 Toe up single leg glute Bridges (left)

30 DNS star side plank (right)

30 DNS star side plank (left)

20:00 to 23:00 REST

WORKOUT:

For time: 100m Dumbbell farmers walking lunge

THURSDAY 27 NOV 25

WORKOUT: For time

25/20 calorie row

50 push-ups

25/20 calorie row

50 V-ups

25/20 calorie row

50 box jump / step down,

25/20 calorie row

50 American Kettlebell swings,

FRIDAY 28 NOV 25

STRENGTH

5 sets of 5 reps (rest 60s between sets):

Base - Seated Kettlebell strict press

Climb - Box assisted Handstand push up (add a deficit)

Masters - Seated Dumbbell strict press as heavy as possible

Peak - Strict handstand push ups (add a deficit)

WORKOUT: For time

21-15-9-15-21 reps of

Toes to bar

Dumbbell Push Press

**complete 10 updowns after each round

SATURDAY 29 NOV 25

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit

SUNDAY 30 NOV 25

Sunday, Recovery Mode - Skill work, mobility, or stretching.

4pm - Join guest teacher Crystal with an hour of gentle stretching and yoga.  Cost $20.00  Reserve your spot through Wodify

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

🎅 2025 CHRISTMAS TIMETABLE: - CLICK HERE

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