Strict Press and Gymnastics
Warm Up
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 Handstand or Pike Shoulder taps (feet on box)
Bar muscle up drills
10 Scap pull + hollow body
2-3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Weightlifting
EMOM 12
2 Strict press @ 50%
+
3 Bar mu
Scaling options
Beginner
2 Strict press @ Light
+
6 Straight Arm Banded Lat PushDown
Intermediate
2 Strict press @ 50%
+
5 C2B
Workout
42-30-18
KB Swing @ 32/24
V-Ups
10-15m HS walk between rounds
RX+
GHD situps
TC: 15 min
Score: Time
Scaling options
SC
42-30-18
KBS @ 24/16 KG
Knee tucks
5-10 m HS walk between rounds
or
8-6-3 Wall Walks
Fit
For time
35-25-15
Russian KB Swing @ Heavy
Straight leg sit ups / abmat sit-ups
10-15 m DB OH Carry @ 2x Moderate
Accessory
Turkish Get Up
Accumulate 10 reps/side @ heavy
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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