Friday Sep 2

Jack Jack Jackie

Warm Up


3 min on C2 (30 sec hard-med/30 sec slow)

3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch

Workout Prep

3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups


False Grip Rows

5 Sets

6-10 False Grip Ring Rows

Rest 1 minute between sets 


5 Sets

3-6 False Grip Ring Pull ups



1Km Row (800m run)

50 Thrusters 20/15 Kg

30 Pull ups

Scaling Options


800m Row (600m run)

40 Thrusters 15/10 Kg

30 Ring Row


1Km Row (800m run)

50 Thrusters 15/10 Kg

30 Assisted Pull ups

Why not add some extra spice =]

Jackin Pro

1Km Row

50 Thrusters @ 42.5/30

30 Bar MU


15-20 Bar MU

20-30 Chest to Bar

BB – 30/20


1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

1 min quad foam roll (each side)

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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