Friday May 20

Sumo Deadlift

Warm Up

1min Easy Row

30sec rotating scorpions

1min Moderate Row

30sec Mountain Climbers

1 min Hard Row 


3 sets

8 Dual KB Sumo deadlifts

4 Dual russian kb swings

3-6 Sumo deadlifts @ascending


Sumo Deadlift

6 x 6 Sumo Deadlifts @75%

Rest 1:30 between each set

TC: 15 mins

Score: Weight

Scaling options


6 x 6 Sumo Deadlifts @Moderate


5 sets

6 Sumo Deadlifts @75% + 4 seconds down

12 Good mornings @moderate

24 Low hang muscle cleans @light 


‘Fight Gone Bad’

1min on each movement for reps

3 rounds

Wall balls 20/14 lbs

SDHP 35/25 Kg

Box jumps 20″

Push press @75/55 lbs

Cal row


Score: Rounds and Reps 


Rotational Med Ball Scoop Toss Against the wall 

3 x 10/10 @6/4 Kg

Goal: Rotational Power

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Your email address will not be published.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 *