Deadlift and stuff
Warm Up
20/16 Calorie Row, Stiff leg
2 rnds
10 Wide stance inchworm push ups
10 KB Sumo deadlifts/KB SDLHP
Mobility
PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back
Specific
2 sets
2 Deadlift lift offs
2 Tempo deadlifts (tempo in descent)
6 Wide stance glute bridges (on heels)
Then ramp up deadlift and go over banded KBS
Weightlifting
Deadlift
5 sets
4 Deadlift @ 75% + 4 sec down
12 Dual russian kb swings
Rest 2-3 minutes
TC:18 min
Score:Weight
Workout
6-9-12-15-21
Burpee to target
SDLHP 40/30 KG
TC: 12 min
Score: Time
RX+
Heavy Sandbag Over Shoulder
Scaling options
SC
BB – 30/20 Kg
Accessory
3 sets
15 Banded pull throughs
10 Plank walk outs
Banded Pull through:
Plank walk out:
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 …