LABOUR DAY PUBLIC HOLIDAY TIMETABLE

7am Open Gym - Come in early and hit some extra training, or get your team together for a competition workout.

8am Crossfit Class - Come and join in on the fun with your community with an EPIC Public Holiday session

MONDAY 27 APR 2026

LIFTING:

Every 1:30 for 5 sets:

4 halting low hang power snatches

@ 55% of 1rm snatch

*1 second pause just below the knee on every rep.

-at 7:30-

Every 1:30 for 5 sets:

4 halting low hang power cleans

@ 55% of 1rm clean

*1 second pause just below the knee on every rep.

WORKOUT: For time

5 rounds,

200 meter run or row

8 power cleans,

Into

5 rounds,

100 meter run or row

4 power snatches

TUESDAY 28 APR 2026

ACCESSORY: 10 minutes for quality:

4 alternating cartwheels

4 alternating single leg candle sticks

4 strict chest to bar pull-ups

Masters/scaling - 8 DB lateral raises, 8 deficit lunges, band assisted pull ups

WORKOUT: As many rounds and reps as possible in 16 minutes:

Peak

1 legless rope climb

10 DBL Dumbbell deficit push-ups

1 rope climb

10 dual x overhead walking lunge steps @ 15/10 kg

Rest 30 seconds after each round.

Climb and Masters

3 pull-up bar complexes (pull up + TTB)

10 DBL Dumbbell deficit push-ups

3 pull-up bar complexes or 1 rope climb

5/5 single dumbbell overhead lunge steps in place @ 15/10

Rest 30 seconds after each round.

Base

15 banded lat pull downs

10 knee push ups

15 lying leg raises (KB overhead anchor)

10 KB goblet lunge steps

Rest 30 seconds after each round.

WEDNESDAY 29 APR 2026

LIFTING: Every 3mins x 5 sets

12 touch and go deadlifts at 55-60% of 1RM

WORKOUT: 3mins on/3mins off x 3 sets

15 burpees over hurdle or paralette

15 Toes to bar

Max cal machine

THURSDAY 30 APR 2026

WORKOUT: For time

100 box jump / step down, 24/20 in

80 Double Dumbbell push press

60 sit-ups

40 Double Dumbbell hang power cleans

25/20 calories Echo bike

ACCESSORY:

On a 10 minute clock, as many rounds as possible - for quality:

10 band assisted nordic curls

30 seconds each side - copenhagen plank

50 seconds each side - single leg glute bridge hold

Rest as needed between movements and rounds.

Or

On a 10 minute clock, as many rounds as possible - for quality:

10 pause superman raises

30 seconds each side - knee assisted copenhagen plank

50 second glute bridge hold

Rest as needed between movements and rounds.

FRIDAY 01 MAY

LIFTING: Every 2:30 for 6 sets:

3 Hang snatches

3 Overhead squat

• start at 50% of snatch 1RM and build with good technique

WORKOUT: For time

400 meter run

5 Overhead squats - 80% of your heaviest complex from the lifting session

400 meter run

7 Overhead squats

400 meter run

9 Overhead squats

400 meter run

11 Overhead squats

SATURDAY 02 MAY 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 03 MAY 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