NEW TEENS YOUTH CYCLE STARTS SOON

Get ready to build strength, confidence, and skills! Our next Youth Teens cycle kicks off the week of April 21st — with sessions running:
Tuesday & Thursday at 3:30PM

Attend one or both days… it’s up to you!

This is the perfect opportunity for teens to stay active, learn proper training techniques, and be part of an awesome, supportive community. Spots are limited – make sure you’re booked in and ready to go! https://crossfit505.com.au/cf505teens

MONDAY 13 APR 2026

WORKOUT: 3 rounds, each for time:

15/12cal Row or echo bike

12 Toes to bar

12 Front squats

Rest 1:30mins

*rounds must be completed under 4mins.

LIFTING: Take 15 minutes to find a heavy single power clean

TUESDAY 14 APR 2026

SKILL DEVELOPMENT: EMOM x 12

1- 20-40s chin over bar hold

2- double under/crossover/triple under practice

3- Paralette L-sit hold or floor L-sit hold

4 - 15 Double Dumbbell skull crushers

WORKOUT: 5 rounds for time (14min cap)

40 double unders

20 air squats

10 push press

WEDNESDAY 15 APR 2026

WORKOUT: For time

1000m run

2 minute hollow hold (accumulative)

1000 meter run

2 minute wall sit hold (accumulative)

1000m run

200m dual kettlebell mixed hold (100m each side)

*Kettlebell mixed hold is one arm overhead and one arm in the front rack.

THURSDAY 16 APR 2026

WORKOUT: 5 rounds for time:

12 chest bar pull-ups

15 burpees to target

12 dumbbell box step overs,

ACCESSORY: 4 sets - rest 1min between sets:

20 Gorilla rows

45sec superman hold

15/15 single leg feet elevated glute bridges

FRIDAY 17 APR 2026

SKILL DEVELOPMENT:

Peak: 8 sets of 4-5m unbroken handstand walk

Then… 8 sets of 4-6 unbroken handstand push-ups

Climb: 8 sets of handstand walk to wall drill (1m)

Then… 8 sets of 4 box/pike strict handstand push-ups

Base: 8 sets of 4 Rower walk outs

Then… 8 sets of 4 deficit or Paralette push ups

WORKOUT: As many rounds and reps as possible in 12 minutes:

12 wall-ball shots

12 V-ups

-rest 30 seconds-

24 alt starfish

12 wall-ball shots

-rest 30 seconds-

SATURDAY 18 APR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

SUNDAY 19 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