Friday Jun 17

Back Squats

Warm Up

Row 30 seconds

5M Spiderman Lunges

Row 45 seconds

10 Jumping lunges

Row 60 seconds @ hard

10 Muscle Cleans 


Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds v=ILSbK8RnGdI



1. 10 Alternating Glute Bridge March

10 Good mornings @ empty bar

10 Alternating Reverse lunges @ empty bar

5 Tempo Jumping Back Squats @ empty bar

2. Ramp up back squat 


Back squat

4 sets 2 reps @ 80%

Rest 30 sec

5 reps @70%

Rest 30 sec

10 reps @50%

Rest 1 min

The rest periods are important

TC: 15 min

Score: Weight

Scaling Options


3-4 x 10 with control descent


5 sets 



Hang power clean 60/42.5 KG

Strict HSPU


BB – 70/50

4/2” Deficit

TC: 15 min

Score: Time

Scaling Options


22-16-10 Hang power clean @Moderate

DB Strict Press


Hang power clean @115/75 lbs

15-10-5 HSPU*

*Add plate under head if needed for ROM (if so keep volume of rep as RX) 


3 sets

10/10 Landmine rotations

50/50 Single leg Toes touches for quality 

Landmine rotations:

Single leg toe touches:


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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