Leg day
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Workout Prep
2 sets:
5 Wall Balls
5m Dumbbell Front Rack Lunges
Strength
* Complete 1 set every 1:15 *
Workout
RX
For Time:
50 Wall Balls (20/14)
60m Front Rack Dumbbell Lunge Walk 22.5/15
50 Wall Balls (20/14)
SC
For Time:
50 Wall Balls (20/14) or (14/10)
60m Front Rack Dumbbell Lunge Walk DB 15/10
50 Wall Balls (20/14) or (14/10)
Fit
For Time:
30 Dumbbell Thrusters or Wall Balls (light)
40m Lunge Walk
30 Dumbbell Thrusters or Wall Balls (light)
Target time: 10-12 minutes
Time cap: 16 minutes
Cooldown
1 min Lat Roll
1 min Calfs Roll
1 min Glutes with Ball
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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