Saturday WOD Bring your friends
Work Out
With a Partner, You go I go (round for round)
AMRAP 28 min
10 Pistols
10 TTB
100m run
Scaling
Beginner
20 Deficit Reverse Lunges or Split Squats
20 Sit-ups or V-ups
200-400m run
Intermediate
20 Elevated Pistols*Full ROM*
12-20 TTB or Toes to eye level
400m run
Single RX
Amrap 28 mins
20 Pistols
20 TTB
400m run
Score: Rounds + reps
NOTE:
Pistol Progression
(choose two movements to practice)
2-3 sets alternating between each movement
3-5 Close stance Air squat
3-5/side High box step ups
3-5/side Touchdown squats
3-5/side Elevated pistol
3-5/side Heel raised pistol
3-5/side pistols or weighted pistols*
*Weighted pistols, as a counterweight, may be easier for athletes with balance issues.
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 …