Deadlift Day
Warm Up
2 Rounds
200m Run
5 BB RDL
5 BB Front Squats
5 BB Press
2 Rounds
10 Scap Pull ups
10 Kip Swings
Strength
Deadlift
4 x 12 @ 60-70%
Workout
“Helen”
3RFT
400m Run
21 KB Swings 24/16Kg
12 Pull ups
Times to aim for:
- Beginner: 15-17 min
- Intermediate: 11-14 min
- Advance: 9-10 min
- Elite: <8 min
Beginner Option
3RFT
200m Run
15 KB Swing 16/12Kg
9 Jumping Pull ups
Intermediate Option
3RFT
400m Run
21 KB Swing 16/12Kg
12 Jumping Pull ups/Banded Pull ups
Extras
Split stands banded fly
3 x 12 Reps
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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