Ring chin ups and dips
Warm Up
2 Sets
1 min on the C2
30 Sec Prone to Plank
30 Sec rotating scorpion
Mobility
- Ball in Pec
- Couch Stretch
Ring Prep
2 Sets
6 Ring beat Swings
6 Hips to Rings
Strength
EMOM 10 min
5 Strict Chin Ups
+
5 Ring Dips
Workout
RX
4 x 3 min AMRAP
6 Power Clean 60/ 40Kg
4 Deadlift 60/40 Kg
2 Wall Walks
Rest 1 min between AMRAP
Continue where you left off
Goal: Strength and endurance
RX+
6 Power Clean 80/ 55Kg
4 Deadlift 80/55 Kg
2 Wall Walks or 10m HS Walk
SC
6 Power Clean 40/ 30Kg
4 Deadlift 40/30 Kg
1-2 Wall Walks
Fit
6 Power Clean 30/ 20Kg
4 Deadlift 30/20 Kg 1-2 Wall Walks or 10m HS Walk
Extras
Conditioning
4 Rounds
20m Sled Push
15/12 Cal Echo
20m Sled Push
Rest 3 min
Accessory
Sorrenson hold DB Row
4 x 12
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 …