Strict Press
Warm Up
2 Sets
100m Run
5 BTN Press
10 Banded Pull-apart
Specific
2 Sets
5 x 11/2 Press*
- Press to forehead and pause, back down to shoulder, TNG into full press overhead.
Weightlifting
Strict Press @ 75%
Min 1: 1 Rep
Min 2: 2 Reps
Min 3: 3 Reps
Min 4: 4 Reps
… Until Fail
Workout
‘Filthy Fifty’
For time
50 Box Jumps 24/20″
50 Jumping Pull-Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses 20/15Kg
50 Back Extensions or light-mod deadlift
50 Wall Balls 20/14 lbs
50 Burpees
50 Double-Unders
Cap: 25 min
Score: Time
SC
40 Reps across the board
Single Unders
Or Double Under every 5th Skip
FIT
30 Reps across the board
Single Unders
Accessories
Bent over DB Fly
4 x 15
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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