Friday Dec 17

SUmo Deadlift

Warm Up

2 Sets

300 m Row

10m Bear Crawl

3 Sets

5/5 Single leg assisted squat

5 Pike pull on rower

5 BTN Push Press

5 Pause Jerk

Strength

Sumo Deadlift

Build up to heavy 2RM

Workout

3RFT

2Km Bike/1Km Row or Ski

75 Double Unders

Front Rack Lunges**

 

Rd 1 – 10m

Rd 2 – 15m

Rd 3 – 20m

RX+

BB – 50/40

RX

BB – 42.5/30

SC

BB – 30/25

Fit

BB – 20/15

Extras

Open Gym Extras

Engine Building

500 Cal on Bike

Accessory Work

8 x 4 Depth Jump + Box Jump

8 x 5 Pendley Row

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 …

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