Every week at CrossFit Coorparoo we put together a full week of purposeful programming that blends strength development, metabolic conditioning, skill work, and recovery. Whether you’re a first-timer stepping into a CrossFit gym in Brisbane or a seasoned athlete chasing performance, the week below has something to push you. Here’s what’s on the floor.
MonStrength & Skill — French Contrast / Olympic Lifting
Strength / Skill
French Contrast EMOM — Snatch + Squat + Plyo
Conditioning — “Venom”
“Venom”
20:00 EMOM
Min 1: Snatch Complex
Min 2: Back Squat — 5-5-4-3-3
Min 3: 3 Seated High Box Jumps
Min 4: Rest
Olympic liftingPlyometricsEMOMContrast training
TueMixed Modal Threshold Conditioning
Conditioning — “Sandman”
“Sandman”
Every 5:00 × 6 Sets
16/13 Cal Row
15/11 Cal Echo Bike
400m Run
CardioRowBikeRunThreshold
WedBenchmark Test
Benchmark — “Doc Ock”
“Doc Ock”
5 Sets: 2:00 AMRAP / 2:00 Rest
Toes to Bar
Max Clean and Jerk (ascending loads — 135–225 / 95–155 lb across sets 1–5)
BenchmarkClean & jerkToes to barAMRAP
ThuUpper Body Contrast Strength + Aerobic AMRAP
Strength / Skill
Bench Press + Bent Over Ballistic Chest Pass
Every 2:30 × 5 Sets — 5/5/4/3/3 reps from 70% to 90%
5 chest passes after every set
Conditioning — “Carnage”
“Carnage”
12:00 AMRAP
100 Double Unders
25 Burpees
50 Wall Balls
Bench pressDouble undersBurpeesWall ballsAMRAP
FriPosterior Chain Contrast Strength + Grip Endurance Chipper
Strength / Skill
Deadlift + Broad Jump
Every 3:00 × 4 Sets — 5/4/3/2 reps from 75% to 90%
Broad jump after every set
Conditioning — “Mysterio”
“Mysterio”
For Time — 15:00 cap
36 Pull-Up Buy-In
30-24-18-12-6 KB Swings
10-8-6-4-2 Shuttle Runs
24 Pull-Up Cash-Out
DeadliftPull-upsKB swingsChipperFor time
SatPartner Aerobic Capacity + Isometric Holds
Conditioning — “Rhino”
“Rhino”
3 × 6:00 Stations with 3:00 Transitions
Max Cal Bike / Wall Sit
Max Distance OH Lunge / Plank
50 DUs + 15 Sit-Ups (alternating)
PartnerAerobic capacityIsometricStations
SunVertical Pressing Strength + Muscular Endurance Intervals
Strength / Skill
Strict Press Wave
Every 2:00 × 5 Sets — 10/8/6/4/4 reps building from 55% to 75–80%
Conditioning — “Vulture”
“Vulture”
Every 2:00 × 8 Sets
2 Wall Walks
8 KB Goblet Squats
4 Burpee Box Jumps
Strict pressWall walksKB squatsEMOM
How our programming is structured
At CrossFit Coorparoo, programming isn’t random. Every week is built around a coherent structure — pairing strength and skill work with complementary conditioning to develop well-rounded athletes. This week includes French contrast training for power development, a mixed modal threshold day for aerobic capacity, a named benchmark to track your progress over time, upper and lower body contrast strength days, a partner session, and a strength wave on Sunday to close out the week.
All workouts are scalable. Whether you’re brand new to CrossFit or training for competition, our coaches will meet you where you are and help you get the most out of every session.
Want to try a class at CrossFit Coorparoo?
We’re located at 1/44 Harries Rd, Coorparoo — right in the heart of Brisbane’s southside. Come in for a free intro session and see what the community is all about.Book a Free Intro
Frequently asked questions
Where is CrossFit Coorparoo located?
We’re at 1/44 Harries Rd, Coorparoo QLD 4151 — easily accessible from Greenslopes, Camp Hill, Stones Corner, Woolloongabba, and surrounding Brisbane suburbs.
Is CrossFit suitable for beginners?
Absolutely. Every workout is coached and scaled to your current fitness level. We run a structured intro process so new members get comfortable with the movements before joining regular classes.
What is a WOD?
WOD stands for Workout of the Day. It’s the main conditioning piece in each CrossFit class, usually lasting anywhere from 8 to 25 minutes depending on the format (AMRAP, EMOM, for time, etc.).
What is French contrast training?
French contrast training pairs a heavy compound lift (like a squat or snatch) with a plyometric movement (like box jumps) in the same session. It’s an evidence-based method for developing power and explosiveness used by strength and conditioning coaches worldwide.
How often should I train CrossFit each week?
Most members train 3–5 days per week. Our programming is designed so each day targets different energy systems and muscle groups, making it easy to train frequently without overloading any single area.
Do you offer CrossFit classes for all fitness levels in Brisbane?
Yes — CrossFit Coorparoo has been serving the Brisbane community for nearly 20 years. Our members range from complete beginners to competitive athletes, and our coaches tailor every session accordingly.
