Front Squat
Warm Up
General
2 Sets
30 second machine @ easy
5 Pause air squats
5m duck walk
5 Pause air squats
30 second machine @ hard
Mobility
90/90 Hip Rotations
Specific
8/8 Single Leg Glute Bridge
8/8 FFE Split Squat
3 Front Squat @ 33×0
Strength
Front Squat
1 x 4 @75%
1 x 3 @80%
1 x 2 @85%
1 x 4 @80%
1 x 3 @85%
1 x 2 @90%
Rest 2-3 minutes between sets
TC: 16 min
Score: Weight
Scaling Options
Beginner 5 x 4 @ RPE 7
Workout
For Time
Break up as desired
100 Wallballs @ 20/14lbs
100 KB Swings @ 24/16kg
TC: 14 min
Score: Time
Scaling Options
Fit
60 Wallballs @14/10 lbs
60 RKBS @24/16
SC
80 Wallballs @ 20/14lbs
80 KB Swings @24/16
RX+
KB – 32/24 KG
Extras
Poliquin step-ups
3 x 8/leg
Rest 60 seconds between sets
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 …