Five rounds for time:
10 Deadlifts 80/55kg
20 Lunges 22.5/15kg (held anyhow)
Run 180m

B. Mobility

Snatch Technique (20 minutes)
A. Power Snatch + Squat Snatch + 2 Overhead Squats
*Not touch & go

B. Three rounds for time:
30 Russian Kettlebell Swings 24/16kg
15 Burpees
60 Double-unders

Photo: Shout out to Danielle who finished the Open 25th place in Oceania & 316th World Wide Women 55-60 years). What an awesome achievement!!!

A. Front Squat 5-5-5-5-5

B. For time:
Run 180m
Rest 1 minute
Run 360m
Rest 1 minute
Run 560m
Rest 1 minute
Run 360m
Rest 1 minute
Run 180m

Photo: Mark during the Open 26.2.

A. EMOM X 24 minutes:
Minute 1: 30 second Plank
Minute 2: Max Toes to bar
Minute 3: Rest
Minute 4: 30 second bear hug hold 45kg/35kg
Minute 5: Max Sandbag over shoulder
Minute 6: Rest

B. Optional extra
3 rounds of max rep Push-ups*
Rest 2 minutes between rounds.
* Can only rest in front support.

A. 7 Supersets:
Thrusters 3
Weighted Strict Pull-ups 2
*Increment in load across sets.

B. “JACKIE” (Benchmark workout)
1000m Row
50 Thrusters 20/15kg
30 Pull-ups
Compare to last time here

Join Luke at 7am (FULL) or 8am. Logistics will be a factor so please ensure you have booked in via Mindbody.

“The Other Total”
1RM Clean
1RM Bench Press
1RM Overhead Squat

“The Other Total” is a twist on the classic “CrossFit Total” (1RM Back Squat + Strict Press + Deadlift).
The CrossFit Total measures outright strength, however in my opinion “The Other Total” provides a greater reference for Functional strength – unilateral control, stability, positional strength under load. It exposes imbalances, challenges midline integrity and demands strength through a greater range of motion. A more complete picture of strength. Not just how much you can lift – but how well you can control, stabilize it and move with it.
Different test : Same goal- Build stronger, more resilient athletes.

20 minute AMRAP:
50m Sandbag carry *
60 second dead hang
360m Run

*Choose a heavy repeatable weight

Five, 3 minutes AMRAP of:
3 Front Squats 50/35kg
6 Toes to bar
30 Double-unders

Rest 1 minute between efforts

Photo: Greggy – It is always great seeing this legend challenge himself and Open 26 was no exception – Repeating workouts and beating his score – an all round champion!!

A. Clean & Jerk Waves (Any style)
Working off 1RM Clean & Jerk
70% x 1, 75% x 1, 80% x 1
75% x 1, 80% x 1, 85% x 1
80% x 1, 85% x 1, 90% x 1 (Repeat for 3 cycles)

B. Partner workout
10 minute Incrementing ladder:
Power Clean (Touch & Go) + 1 Jerk (1-2-3-4-5-6…)
*P1 completes 1 Clean + 1 Jerk, P2 follows. P1 completes 2 Cleans + 1 jerk (T&G) + 1 Jerk, P2 follows.
Continue with format. Only unbroken efforts count.

Photo: Lydia – Making us all want to rock 80s exercise gear!!