The 2026 CrossFit Open is now behind us. Now we focus on consistency and building our foundation with the CFC community.
| Day | Focus | Strength / Skill | Conditioning |
| Mon | Weightlifting Skill + Dumbbell Interval | Hang Snatch Wave (Every 2:00 x 5 Sets — 4/4/3/3/2 reps, building from 60% to heavy double @ 8/10 RPE) | “Skyscraper” — Every 2:30 x 5 Sets (4 Devils Press / 6 DB Front Squats / 10 Toes to Bar) |
| Tue | Lower Body Contrast Strength + Barbell Chipper | Deadlift + Seated Box Jump (Every 3:00 x 5 Sets — 6/5/4/3/3 reps building from 65% to heavy triple, 3 box jumps after every set) | “Central Intelligence” — For Time, 13:00 Cap (1k Row / 30 Hang Power Cleans / 100 Double Unders) |
| Wed | Upper Body Contrast Strength + Stamina Couplet | Bench Press + Supine Medball Chest Pass (Every 3:00 x 5 Sets — 8/7/6/5/4 reps building from 60% to 8/10 RPE, 5 chest passes after every set) | “Faster” — 3 Rounds For Time, 12:00 Cap (25/20 Hand Release Push-Ups / 25 Wall Balls) |
| Thu | Pure Aerobic + Muscular Endurance | — | “Rampage” — 3 Sets For Time (800m Run / 30 American KB Swings / 30 Abmat Sit-Ups / 30/22 Cal Echo Bike), Rest 3:00 |
| Fri | Gymnastics Strength EMOM + Sprint Intervals | Chin-Over-Bar Hold + Ring Support Hold EMOM (10:00 alternating — :10 hold + :05 eccentric each minute) | “Black Adam” — 4 Sets, 2:00 AMRAP (3 Wall Walks / 10 Burpee Box Jump Overs / Max Rope Climbs), Rest 2:00 |
| Sat | Benchmark test | Strength 12min to find a 1RM Clean and jerk | —Fran 21-15-9Thruster 42.5/30Pull up |
| Sun | Gymnastics Strength EMOM + Sprint Conditioning | Handstand Hold / Ring Ball-Ups / GHD Hip Extensions / Banded Chops EMOM (16:00 alternating, 4 movements) | “Fast and Furious” — 3 Sets For Time (5 Burpee Pull-Ups / 15/10 Cal Echo Bike / 5 Burpee Pull-Ups), Rest 2:00 |
CrossFit Coorparoo Weekly Class Programming
Week of 16–22
At CrossFit Coorparoo, our weekly programming is designed to develop all aspects of fitness including strength, Olympic weightlifting, gymnastics, aerobic endurance and high-intensity conditioning.
Each week follows a structured training approach so members progressively improve performance while reducing injury risk. Our classes are fully coached and scalable for beginners through to experienced athletes.
Here’s what’s coming up this week in the gym.
Monday – Weightlifting Skill & Dumbbell Conditioning
Monday kicks off the week with Olympic weightlifting skill work followed by a fast-paced dumbbell conditioning workout.
Strength / Skill
Hang Snatch Wave
Every 2:00 x 5 Sets
4 / 4 / 3 / 3 / 2 reps
Athletes will progressively increase weight starting around 60% of their 1RM, building to a heavy double at 8/10 RPE.
The goal of this session is to improve barbell speed, positioning and confidence receiving the bar overhead.
Conditioning – “Skyscraper”
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 Toes to Bar
This workout combines dumbbell power, midline stability and gymnastics pulling strength while challenging pacing and breathing.
Tuesday – Lower Body Power & Barbell Chipper
Tuesday’s focus is posterior chain strength and explosive power, paired with a challenging rowing and barbell conditioning piece.
Strength / Skill
Deadlift + Seated Box Jump Contrast
Every 3:00 x 5 Sets
6 / 5 / 4 / 3 / 3 reps
Weights build from 65% to a heavy triple.
After every set:
3 Seated Box Jumps
This contrast training method develops both maximal strength and explosive power.
Conditioning – “Central Intelligence”
For Time
13 Minute Time Cap
1,000m Row
30 Hang Power Cleans
100 Double Unders
This workout tests grip endurance, barbell cycling efficiency and cardiovascular capacity.
Wednesday – Upper Body Strength & Conditioning
Wednesday’s training session focuses on pressing strength and upper body stamina.
Strength / Skill
Bench Press + Medball Chest Pass
Every 3:00 x 5 Sets
8 / 7 / 6 / 5 / 4 reps
Athletes build from 60% to an 8/10 RPE effort.
After every set:
5 Supine Medball Chest Passes
This pairing improves pressing power and upper body explosiveness.
Conditioning – “Faster”
3 Rounds For Time
12 Minute Cap
25 / 20 Hand Release Push-Ups
25 Wall Balls
A simple but effective workout targeting shoulder stamina, muscular endurance and breathing control.
Thursday – Aerobic Capacity & Muscular Endurance
Thursday is all about building the aerobic engine and developing longer effort conditioning.
Conditioning – “Rampage”
3 Sets For Time
800m Run
30 American Kettlebell Swings
30 AbMat Sit-Ups
30 / 22 Cal Echo Bike
Rest 3 minutes between rounds.
This session develops sustainable endurance, core stamina and pacing under fatigue.
Friday – Gymnastics Strength & Sprint Intervals
Friday’s class focuses on building gymnastics control and grip strength, followed by a high-intensity interval workout.
Strength / Skill
Gymnastics Strength EMOM – 10 Minutes
Alternating each minute:
Chin Over Bar Hold
Ring Support Hold
Each minute includes:
10 second hold
5 second eccentric
This develops pulling strength, shoulder stability and body control.
Conditioning – “Black Adam”
4 Sets
2 Minute AMRAP
3 Wall Walks
10 Burpee Box Jump Overs
Max Rope Climbs
Rest 2 minutes between sets.
This interval format trains explosive work capacity and high-skill gymnastics under fatigue.
Saturday – Benchmark Testing Day
Saturday is our benchmark testing session, giving athletes the chance to measure progress.
Strength
12 Minutes to establish a 1RM Clean & Jerk
Athletes will progressively build to a heavy lift under coaching supervision.
Benchmark Workout – “Fran”
21 – 15 – 9
Thrusters (42.5kg / 30kg)
Pull-Ups
“Fran” is one of the most famous workouts in CrossFit and tests barbell speed, gymnastics efficiency and anaerobic capacity.
Sunday – Gymnastics Strength & Sprint Conditioning
Sunday wraps up the week with gymnastics strength work and short sprint conditioning.
Strength / Skill – Gymnastics EMOM
16 Minutes
Alternating movements:
Handstand Hold
Ring Ball-Ups
GHD Hip Extensions
Banded Chops
This builds shoulder stability, core strength and posterior chain endurance.
Conditioning – “Fast and Furious”
3 Sets For Time
5 Burpee Pull-Ups
15 / 10 Cal Echo Bike
5 Burpee Pull-Ups
Rest 2 minutes between rounds.
