Strict Press
Warm Up
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s
Specific
3 sets @ascending
3 x 1 & 1/2 Strict press @light, mod, mod-heavy
10 Banded W-Y
Metcon prep
5 Dual DB Deadlifts
5 DB Hang cleans
5 Weighted sit-ups*
5 Cal Row/Bike @ sprint
Weightlifting
Strict press
3 RM
Murph athletes
5 x 3 @ across @ 6/10
Focus on the Lat and OH stretching, using the press as a reference
Workout
6 rounds for time
10 DB hang clean 2 x 22.5/15
15 Weighted abmat situps 1 x 22.5/15
20/16 Cal Row/Bike
TC: 18 min
Score: Time
Scaling Options
RX+
GHD
SC
6 rounds for time
10 DB hang clean 2 x 15/10 Kg
15 Weighted abmat situps 1 x 15/10
20/16 Cal Row/Bike
FIT
6 rounds for time
10 DB hang clean @ moderate x2
15 abmat situps
15/12 Cal Row/Bike
Accessory
Shoulder health
Prone angels
5 x 12 reps
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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