Friday Jul 15

Heavy Squats

Warm Up


30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike 


Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg 


3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Squats @Asecending Tempo 4.1.X.1 


Back Squat

5 x 1 @90%+

Rest as needed between reps

TC: 15 min

Score: Weight

Scaling Options


5x 3 @ Heavy but controlled 


10 Rounds for time

7 Burpee CTB

30 Double unders

TC: 15 min

Score: Time

Scaling Options


7 Burpee Jumping Pull Up

30 Single unders


7 Burpee Pull Ups

20 Double Unders 


Bird dog 3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds 

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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