Chest mondays
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 Second Assault Bike
5 Kip Swings + 3 Pull Ups
8 Air Squats + Box Step Up
10 Alternating Dumbbell Snatch
Workout Prep
2 sets:
4 Chest to Bar
5 Air Squats + 5 Lunges
4 Dumbbell Snatch (build in weight)
4 Box Jumps + Step Down (build in height)
Weightlifting
Workout
RX
3 sets:
Minute 1: 12 Chest to Bar (Or 16 Pull-ups)
Minute 2: 10 Air Squats + 15 Lunges
Minute 3: 20 Alternating Dumbbell Snatch (22.5/15)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest
SC
3 sets:
Minute 1: 12 Pull-ups
Minute 2: 10 Air Squats + 15 Lunges
Minute 3: 20 Alternating Dumbbell Snatch (15/10)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest
Fit
3 sets:
Minute 1: 12 Ring Rows
Minute 2: 15 Lunge
Minute 3: 12 Kettlebell Swings (light)
Minute 4: 12 Box Step Ups (20)
Minute 5: Rest
Target time each set: Sub 40 seconds
Time cap each set: 45 seconds
Cooldown
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (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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