| Day | Focus | Strength / Skill | Conditioning |
| Mon | Snatch exposure + transitions under fatigue | Power Snatch (cluster singles @ 70%+) | PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch) |
| Tue | Unilateral strength + squat transfer + support | Back Rack Reverse Lunges | Force Transfer (squat/jump + DB bench/support)Back Squats 70-85% |
| Wed | Aerobic + gymnastics stamina (two-interval test) | Kipping Pull-Up / Butterfly Skills and Progressions | Split Decision – Run + pull-ups / Bike + burpees |
| Thu | Aerobic fatigue into heavy barbell exposure | Specific Barbell Prep and Coaching Points | Under Pressure – Row + power clean singles (60–90–50%) |
| Fri | Pressing strength + shoulder stamina density | Push Press (70–85%) | Vertical Integration – 12:00 density (HSPU/OH lunge/sit-up) |
| Sat | Team aerobic conditioning + grip/legs stamina | — | Team of 3 grinder (carry / wall balls / BBJO) |
| Sun | Bench strength + upper-body balance/pump | Bench Press (70–85%) + pulling/arm big set | — |
Testing Week at CrossFit Coorparoo: Time to Find Out What You’ve Built
SATURDAY 17th is CrossFit Coorparoo 17th BIRTHDAY!!!!! 12pm FANCY DRESS WOD!!! Come dress in anything other than workout gear. 1pm BBQ BYO drinks and Esky Pls RSVP on our facebook
October 10, 2026
