Tuesday Jun 14

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 


PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back


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 




5 sets

4 Deadlift @ 75% + 4 sec down

12 Dual russian kb swings

Rest 2-3 minutes

TC:18 min




Burpee to target 

SDLHP 40/30 KG

TC: 12 min

Score: Time 


Heavy Sandbag Over Shoulder

Scaling options


BB – 30/20 Kg


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 …

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