Wednesday Sep 28

Cleans and spicy wod

Warm Up

Movement Prep/Activation and Increasing Heart Rate

3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

Strength Prep
Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.

Workout Prep
3 sets:
5 Push Ups (Build to handstand push up/strict)
1 Squat Clean (build in weight)
3 Pull ups (build to chest to bar/Bar Muscle up)


3 Position Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk
3 x 1 


20 Push-ups
15 Squat Cleans 40/30 Kg
20 Push-ups
30 Pull-ups

At 6:00:
15 Handstand Push-ups
10 Squat Cleans 60/40 Kg
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00:
10 Strict Handstand Push-ups
5 Squat Cleans 80/55 
10 Strict Handstand Push-ups
10 Bar Muscle Ups

Cap at 18:00

15 Push-ups
15 Squat Cleans 35/25 Kg
15 Push-ups
25 Pull-ups

At 6:00
10 Handstand Push-ups
10 Squat Cleans 50/35 Kg
10 Handstand Push-ups
15 Chest to Bar Pull-ups

At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans 70/50
8 Strict Handstand Push-ups
8 Bar Muscle Ups
Note: Scale Gymnastics movements accordingly

4 rounds
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows


1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)

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 …

Leave a Comment

Your email address will not be published. Required fields are marked *