Friday Aug 26

Little Bit of Gymnastics

Warm Up

General

10 Squat + chest press

10 Wallball

10 Overhead Press 

10 Body Rotations with Wallball

10 Hollow Rock with Wallball

Specific

1-3 sets

Ring rows: Find proper foot elevation (or angle)

2-4 chin ups: Find proper assistance for those needing

1-3 RMU: PRepare and find correct assistance for those performing the band assisted strict muscle up

Strength

6 sets

6 Feet elevated ring rows

3 Ring muscle up

Rest 1-1:30

Score: Completion

Scaling Options:

Beginner:

6 Ring rows

3 Strict chin ups, assisted

Intermediate:

6 Ring rows @ hard

3 Assisted strict muscle ups

RX+

6 rounds
10 GHD Sit-ups
3 Ring Muscle-ups

Workout

Amrap 20

15 Power Cleans 60/42.5

20/16 Cal Row

25 Box jumps @24/20″

Score: Rounds & Reps

Scaling Options

FIT

10 Power cleans @ 2 light sets

16/14 Cal Row

15 Box jumps @ 20/16″ or step ups

SC

15 Power Cleans @ 42.5/30 KG

20/16 cal row

25 Box jumps @ 24/20″

Accessory

4 rounds for quality

5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

Leave a Comment

Your email address will not be published. Required fields are marked *