Speed Squats
Warm Up
2 Rounds
30 Sec Row/Ski @ increasing intensity
30Sec Glute Bridge March
30Sec Hamstring Stretch
Mobility
90/90 – Hips Strech
30 sec per side
Specific
2 sets
12/12 Banded monster walks
12 Banded Good Mornings
7 Fast BB Tempo squats
Workout
EMOM 20
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Bike/Ski/Row @hard
Score: Weight
Scaling options
SC
EMOM 20
Min 1- 3 Speed Squats @tempo 3 sec down + Light
Min 2- 8/6 Cal Bike/Ski/Row @hard
RX+
EMOM 20
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Echo Bike
Workout
RX
For time
21-15-9 Deadlifts @100/70KG
100 Double unders after each set
Score: Time
TC: 10 mins
SC
21-15-9 Deadlifts @80/60KG
50 Double under or 100 Singles
Fit
21-15-9 Deadlifts @Moderate
Single unders
Accessory
10-9-8-7-6-5-4-3-2-1
Meadow row
Single arm Standing Landmine Press
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 …