Friday Nov 12

Sumo Deadlift

Warm Up

3 Rounds

2 min C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

30 sec Pigeon Stretch

10 Push up to Down Dog


Sumo Deadlift

10 Min EMOM

2 Seps @ 80%

Goal: Touch and Go. Working on Lower body power.



Air Squats

Double Unders


Shoulder to Overhead @ 75% of max jerk

Goal: Weightlifting and endurance. Use Air squats and Double Unders as recovery prior to starting on Shoulder to Overhead.



Split Jerk

5 x 2 @ 85%

Engine Building


3 x 500m at med/hard pace

Rest 1 min


Every 2 min for 24 min

200m at med pace

100m at max pace


3 x 500m at med/hard pace

Rest 1 min

Accessory Work

Half Kneeling Landmine Press

5 x 8/8

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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