Shuttle to Overhead
Warm Up
General
Dynamic Lower and Upper body warm up
-into-
2 Rounds
100m Run
10m Bear crawl
10m Lunge walk
10 Scap Pull Ups
Work Out Prep
3 Rounds
30 Sec Bike Erg/50m Run
3 Shoulder to Over head (Build up to weight)
Gymnastics
Pull-ups
5 x 6-10 Reps
* can be weighted
Workout
RX
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead 80/55 KG
-Rest 1 min-
From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead 80/55 KG
-Rest 2 mins-
From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead 80/55 KG
SC
From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead 60/40 KG
Rest 1 min
From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead 60/40 KG
Rest 2 mins
From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead 60/40 KG
Fit
From 0:00-2:00 (2 minutes)
400m Bike Erg (or 200M Row)
Max Dumbbell Push Press (light)
Rest 1 min
From 3:00-6:00 (3 minutes)
800m Bike Erg (or 400M Row)
Max Dumbbell Push Press (light)
Rest 2 mins
From 8:00-12:00 (4 minutes)
1200m Bike Erg (or 600M Row)
Max Dumbbell Push Press (light)
*Can scale to floor press if needed.
Target number of reps each set: 8 + reps
Minimum number of reps before scaling: 5 reps
Cooldown
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (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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