BOX Squat 1rm
Warm Up
30 sec Easy Row or Bike
30 sec Air Squats to a box*
30 sec Moderate Row or Bike
30 sec Curtsy lunges
30 sec Hard Row or Bike
Mobility
– Glutes
– Hips
Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Box Squats @Asecending Tempo 4.1.X.1
Weightlifting
Box Squat
1 RM
TC: 15 min
Score: Weight
Workout
Amrap 10 minutes
3 Deficit hspu 6/4″
12 KBS @ 32/24kg
25’ Handstand walk
TC: 10 min
Score: Rounds and Reps
Scaling Options
SC
Amrap 10 minutes
3 HSPU
12 KBS @ 24/15kg
:20 HS Hold Against The Wall (add shoulder taps if needed)
Fit
Amrap 10 minutes
3 Pike HSPU
12 Russian KBS @ 24/16 kg
10M DB OH Walk @ 2x 10/7 Kg
SC
Amrap 10 minutes
3 HSPU
12 KBS @ 24/15kg
:20 HS Hold Against The Wall (add shoulder taps if needed)
Accessories
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets
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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