Speed Deadlifts
Warm Up
General
2 Rounds
200m Run
5m Inchworm to push up
5m Bear Crawl
Mobility
Hamstring
Activation
2 Sets
10-20 Second Hollow Body Hold
10-20 Second Superman Hold
10 Banded Good Mornings
Strength
Speed Deadlift
9 x 1 Speed Deadlift @ 50-60% + Light Bands
Workout
10-20-30-20-10
200m run
KBS @ 24/16 KG
HR Push ups
TC: 18 min
Score: Time
Scaling Options:
Fit
10-15-20-15-10
200m run
KBS @ 16/12kg (Russian if necessary)
Hand elevated push ups
SC
Reps as written
Band assisted HR push up if necessary
RX+
KB – 32/24 KG
Accessory
Wall walks
3 x 3-5 reps, for quality
Hold top of last rep + 20 Shoulder or hip taps
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 …