Front Squat and Cardio
Warm Up
General
2 Rounds
1min Row
1min T-Spine Rotations
Activation
2 rounds
4/4 Front foot elevated, front rack split squats*
4 Front rack elbow rotations
* Elevate the front foot with a stack of plates or a lower box.
Strength
Front Squat
Every 2:30 x 5
Set 1: 5 @77%
Set 2: 4 @ 82%
Set 3: 4 @ 82%
Set 4: 4 @ 80%
Set 5: 4 @ 80%
TC: 15 mins
Score: Weight
Scaling Options
Beginner
5×4 @ RPE 7/10
Workout
For time
3k Row/Ski or 5k Bike*
*Every 3 minutes perform:
10 Push-ups
10 Box jumps 24/20″
Score: Time
Scaling Options
Fit
2k Row/Ski or 3.5k Bike*
*Every 3 minutes perform:
10 Hand Elevated Push Ups
6 Box Jumps @ moderate or step ups
SC
2.5k Row/Ski or 4k Bike*
*Every 3 minutes perform:
7 Push Ups
10 Box Jumps @24/20″
RX+
Box Jump 30/24″
Accessory
Side plank + Knees to elbow
5 x 3/side
Rest as needed between sets
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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