Back Squats
Warm Up
General
3 sets
10/8 cal Row @easy
10 Inchworm push ups + downward dog
10 Jump squats
Mobility
90/90 hip rotations x 12
Specific
Tempo Back Squat
5 x 2 @ 32×1
Strength
Back Squat
5 x 3 @75%
Rest 60-90 seconds between sets
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ RPE 7/10 & controlled
Workout
For time
50-40-30-20
DB Hang Snatch 22.5/15 KG
25-20-15-10
Hspu
TC: 16 minutes
Score: Time
Scaling Options
Fit
40-30-20-10 Hang DB Snatch @ light
25-20-15-10 Push ups/Assisted Push ups
SC
50-40-30-20 Hang DB Snatch 15/10 KG
25-20-15-10 1x AbMat Hspu or Feet on box (reduce reps if needed)
Accessory
3 x 10 Plank Bird dog
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 …