Pull-ups
Warm Up
30 sec Row or Bike
10 rotating scorpions
30 sec Row or Bike
10 Pause Ring rows
30 sec Row or Bike
10 Beat swings
Specific
Test round
12 OHS @working weight
12 BJ overs
Gymnastics
3 unbroken sets
2-4 Strict Pull-ups
5-10 Kipping Pull-ups
3-5 Tempo Pull-ups
Rest 3 minutes
Score: Total reps
TC: 10mins
Scaling options
Beginner
3 sets
5 Banded Lat Pull Down
2-4 Assisted Strict Pull Ups
Intermediate
3 sets
1-3 Strict Pull-ups
3-5 Kipping Pull-ups
3-5 Tempo Assisted Pull-ups
Advanced
10 BB Strict Press instead of rest
Workout
RX
Every 3 minutes for 12mins
2 rounds
12 OH Squats @42.5/30 Kg
12 Box Jump over @24/20″
Score: Time of fastest round
RX+
15 OH Squats @42.5/30 Kg
15 Box Jump over @24/20″
SC
12 OH Squats @35/25 Kg
12 Box Jump over @24/20″
Fit
8-10 OH Squats @light
8-10 Box Jump over @low
Extras
High hang Clean Shrugs
4 x 4 @100-105% of 1RM Clean
Rest as needed between sets
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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