AND JUST LIKE THAT IT'S OPEN SEASON

3 WORKOUTS | 3 WEEKS

We’re officially signed up for the CrossFit Open — the lights are on, the vibes are high, and the workouts are calling. Friday Night Lights starts February 27th 🔥 You don’t have to be the fittest — you just have to show up. Have you signed up yet?

MONDAY 02 FEB 2026

LIFTING:

Every 2 minutes for 8 sets:

3 front squats - as heavy as possible across each set

WORKOUT:

For time:

100 dumbbell box step ups

** At the start of every 2 minute including at the 0:00, perform:

50 double unders

TUESDAY 03 FEB 2026

LIFTING: Every 2:30min for 5 sets:

# unbroken power snatch - as heavy as possible

Sets 1-2: 7 reps

Sets 3-4: 5 reps

Set 5: 3 reps

WORKOUT: (goal: 1 round every 60-90s)

PEAK: As many rounds and reps as possible in 9 minutes:

3 burpee bar muscle ups

9 hang power snatches, 35/25 kg

CLIMB: As many rounds and reps as possible in 9 minutes:

3 burpee chest to bar pull ups

3 strict ring dips

9 hang power snatches, 30/20 kg

MASTERS: As many rounds and reps as possible in 9 minutes:

3 strict pull-ups

3 strict ring dips

9 hang power snatches, 30/20 kg

BASE: As many rounds and reps as possible in 9 minutes:

3 banded strict pull-ups

3 push-ups

9 hang power snatches empty barbell or 2 x 7/5kg DBs

WEDNESDAY 04 FEB 2026

LIFTING: Every 2 minutes for 8 sets

3 dead stop deadlifts

At 7 RPE or 70%

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

WORKOUT:

For time - 100 burpees over bar

- At 1:00 perform 1 clean and jerk

- At 2:00 perform 2 clean and jerks

- At 3:00 perform 3 clean and jerks etc…

until you complete the 100 bar facing burpees or you fail to complete the number of prescribed clean and jerks within the given minute.

THURSDAY 05 FEB 2026

SKILL DEVELOPMENT:

Every 2mins x 5sets:

Choose from

• 1-3 strict L-sit pull-ups

• 1-3 strict Bodyweight pull ups

• 3 eccentric pull ups (5sec lower)

• 3 eccentric pull ups foot assisted

WORKOUT:

PEAK: 15min AMRAP

50 box jump / step down, 24/20 in

50 toes to bar

50 Dumbbell front squats 2 x 22.5/15kg

50 pull-ups

CLIMB: 15min AMRAP

35 box jump / step down, 24/20 in

35 toes to bar

35 Dumbbell front squats 2 x 15/10kg

35 pull-ups

MASTERS: - 15min AMRAP

30/22cal echo bike

35 hanging knee or leg raises

35 Dumbbell front squats 2 x 15/10kg

35 banded strict pull ups

BASE: 15min AMRAP

35 hurdle jumps

35 hanging knee raise or abmat sit ups

35 Dumbbell front squats 2 x 10/7kg

35 Dumbbell renegade rows (no push up)

FRIDAY 06 FEB 2026

LIFTING: Every 3 minutes for 4 sets:

6-8 tempo dual dumbbell push press - as heavy as possible

Into

30m dual dumbbell overhead carry after each set

*** Lower for a 3 second eccentric on each dual dumbbell push press.

WORKOUT: 2 sets for total time:

21/14 calorie echo bike or 18/12cal row

7 wall walks

-rest 1:00-

18/12 calorie echo bike or 16/11cal row

6 wall walks

-rest 1:00-

15/10 calorie echo bike or 13/9cal row

5 wall walks

-rest 2:00-

SATURDAY 07 FEB 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

• 3pm - Open Prep with Jas - for Registered Members
  

SUNDAY 08 FEB 2026

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

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

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

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! 🏃‍♂️🏃‍♀️

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